Sport & Nutritional Supplements
FAQ: How much water should I drink on a daily basis?

FAQ: How much water should I drink on a daily basis?

FAQ: I’m never sure how much water should I drink on a daily basis…

The amount of fluid you should drink is based upon bodyweight: Spread over the day: Bodyweight x 30mls.

For example, if you weigh 70kgs, you should drink around 2.1 litres over the day. This is includes all your beverages. (Remember that lots of caffeine does have a slight diuretic effect)

Note that this amount excludes your training fluid – The above consumption should be over and above what you have consumed during training. It has been recommended that during high heart-rate endurance training/events that you drink approximately 8ml-10ml fluid per kilogram of bodyweight per hour (Providing that your sports drink has electrolytes and sufficient sodium – like our EnduraPower (contains Kalahari salt).

The above recommendations (daily consumption and training intake) are obviously adjustable according to ambient temperature, type of sport you’re participating in and personal preference).

Hydration during high intensity/high heart-rate endurance sports: 8ml-10ml/kgBodyweight/hr. For example, if you weigh..
60kgs – Drink ~480mls to 600mls / hour
90kgs – Drink ~720mls to 900mls / hour
Note: For Enduro Motorbike Riders: We suggest 10ml-11ml/kg bodyweight/hour

Daily alternatives to water: I like to drink Rooibos Tea – I add fresh grated ginger, turmeric, a sprinkle of black pepper, cinnamon and a large spoon of Pace & Power’s Raw Honey. I also like to start my day with a large glass of water with a teaspoon of raw apple cider vinegar added (containing “the mother”). Other refreshing options during a hot day day include Kombucha, an immune-boosting, slightly fizzy fermented drink. Green tea is also great for immunity. Add a spoon of our Pace & Power Raw Honey to your green tea for deliciousness.

Staying hydrated is important for a strong immunity, fast recovery from training, athletic performance, as well as daily focus and concentration at the office, anti-aging and anti-inflammatory.

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