HYDRATION STREAMING

With dehydration linked to everything from fatigue to impaired concentration and even loss of muscle mass, optimising your intake of H2O has become the business of myriad apps and gadgets. But don’t drown in pools of data: use our simple activity-based guide to work out your ideal hourly water intake.

200ml

01/ Office Work Even mild dehydration can lead to impaired cognitive function, so keep the tea flowing when faced with a mountain of paperwork ( The European Journal of Clinical Nutrition).

400-500ml

02/ Lifting Weights Coordination becomes compromised with dehydration. Keep a water bottle handy during your next dumbbell session to mitigate heavy risks ( Environmental & Occupational Health).

500-800ml

03/ Interval Training Evidence links low fluid intake to heart disease. Top up during sweaty HIIT sessions to boost longand short-term health ( The European Journal of Clinical Nutrition).

800-1000ml

04/ Endurance Card Long cardio sessions in hot weather affect both perception of fatigue and memory. Make a note to keep hydration constant to outpace burnout ( International Journal of Psychophysiology).