Hydration is essential to fuel our bodies when we exercise or do any physical activities.

We normally lose around 2.5 liters a day of fluid through sweating and urinating. This is why it is essential to replenish the amount of water loss from our bodies to prevent dehydration, especially when engaging in strenuous physical activities.

One of the most important reminders when working out, regardless of whatever your fitness plan is, is to “stay hydrated”. Being well-hydrated is important for everyone who works out, whether you’re a regular adult, an elite athlete, or a weekend warrior.

But how much water does one need during an exercise?

In general, body weight plays a factor in determining the amount of water a person needs. As a guide, you can take around 50 ml of water per kilogram body weight when exercising. However, this can be increased by around 1-2 liters more when exercising outdoors in warm temperatures. Also, always take note that water should be taken before, during, and after exercise to prepare and replenish your body at the start and end of your workout.

During a workout, it’s best to always stay hydrated to prevent experiencing the dangers of dehydration, such as:

• Lack of focus or inability to concentrate
• Reduced critical thinking abilities
• Muscle cramps or joint pains
• Difficulty in breathing

With water playing a huge role in our bodily functions, lack of water or dehydration can cause various issues such as dizziness and slower muscle recovery.

What is the best way to hydrate?

While there are many fluid options to hydrate your body, water should be your first choice. Compared to water, popular sports drinks may contain unneeded calories that can amount to around 10 teaspoons of sugar.

As published on a Harvard blog quoting Tim Noakes, a professor of Sports Science at the University of Cape Town in South Africa, he told BMJ (British Medical Journal) that when it comes to runners, “If they avoided the sports drinks, they would get thinner and run faster.” You may take a look at our Quick and Healthy infused water ideas for healthier options than sports drinks.

Furthermore, make sure to always have a filled water bottle on hand whenever you are out, whether you’re going for a jog, hike or even just running errands. Not only will this help you feel refreshed, but it will also restore your fluid levels and help your body to recover faster.

Whether you are working out at home, or outdoors, the most convenient, economical and eco-friendly way to hydrate is by drinking filtered water straight from your tap. The IVO water purifier ticks all these boxes and more! With IVO, you are guaranteed clean, great-tasting water every time.

IVO's advanced hollow fiber membrane technology has passed NSF/ANSI/CAN 42 standards and is fully NSF-certified. Filters have been tested according to Japanese Industrial Standards (JIS) S3201.

IVO is manufactured by Toray Industries, makers of Torayvino, the number 1 faucet-mounted water purifier in Japan.