• Evan Regan

Hydration In Focus

Evan Regan - Performance Nutritionist.


Our hydration status is a key area of nutrition / well-being and it plays a key role in a variety of health related outcomes. We are made up of 55-60% water which brings to light the importance of maintaining adequate fluid balance every day.


This blog focuses on the key areas of hydration and aims to provide clarity around your daily fluid requirements and why this is so important.

Why is Hydration Important?

  • Dissolve substances in our body.

  • Transport through our blood.

  • Chemical reactions within our body.

  • Provides minerals.

  • Aids digestion and metabolism.

  • Regulates our temperature.

  • Lubricates tissues.

  • Sports performance.

  • Brain function.

  • Decreases GI disturbances.

Daily Hydration Tips:

  1. Drink ~ 500mL water with each main meal (Breakfast, Lunch & Dinner).

  2. Drink ~ 250mL water with each snack.

  3. Drink 500mL in the 2 hours before exercise.

  4. Drink 100-300mL water at breaks in training / games / exercise.

  5. Swap milky coffees for Americano's / Black Coffee.

  6. Drink 1.25 to 1.5 Liters of fluid for every 1kg body weight lost post training / match or event.

  7. Bring your own water bottle with you to work / training / in the car.

  8. Include plenty of fruit and vegetables in your diet (adds to your fluid intake).

Thank You,

Evan.

Evan Regan Nutrition, 2019