Don’t Forget To Add This One To Your Fuel Up Plan

 July 26, 2021|  Dona Maria

Train, eat, sleep, repeat. There is an important missing element in this equation that is as important as training, clean eating and sleeping properly… and it’s HYDRATE.
You probably know that water is an extremely important element, but what you don’t know is that water has been shown to improve physical performance. Also, not drinking enough water on training days increases the risk of muscle cramps and soreness.

Unfortunately, most of you are not drinking the right amount of water for your body needs. People believe 2 litres is what everyone needs daily, but this is not true, each person has different requirements. Another challenge is for those who don’t enjoy water and look for alternative ways to hydrate.

How Much Water To Drink Daily?

To know how much water you should drink daily, multiply your weight in kilos by 35. The number you get is the amount of mL you should consume daily. For example, if you’re 70kg, you should be consuming 2450mL, which is approximately 2.5L a day. Keep in mind that this number should be increased on the days you train and during summer time!

How To Boost Performance With Water

Water has been shown to improve performance. The American College of Sports Medicine recommended a pre-exercise hydration technique to enable fluid absorption and enhance performance. First, drink 1 small bottle of water of 500 Ml at least 4 hours before training and another small bottle 10 to 20 mins before training. Simple! All you have to do is to remember to drink!

What If I don’t like Water?

Many struggle to finish their water requirements and start looking for alternatives like juices to meet their needs. However, juices, even if fresh, have sugar and may affect your macros, especially if you’re on a low carb plan to shred. A good alternative is flavoured water, also known as infused water. This will help you reduce your sugar/carb intake to achieve your desired body fat percentage.

Infused water is basically a combination of any fruit, vegetable and herbs immersed in cold water. Most common infused water are cilantro lemon and ginger lemon. It is very easy to make your own, all you have to do is to pick your favourite fruit and let it sit for 1-2 hours at room temperature or for 3 to 4 hours in the fridge. You can just leave it overnight to be consumed the day after!

To make your life easier, we’re now making our own Fuel Up infused water with many flavours including cherry strawberry, cucumber lemon ginger, mandarin kiwi, orange basil turmeric, peach plum and watermelon mint. You can just add them on to your plan when placing an order!


 July 26, 2021 | Dona Maria
Dona Maria

About the Author

Dona Maria Mesmar is the Nutrition Manager for Kcal Brands. She develops nutrition and diet programs for athletes and provides them with one on one nutrition consultation to help them achieve their body composition goals. She is also a certified fitness instructor, published nutrition writer and has appeared numerous times on national live TV, where she has provided expert advice on nutrition and healthy eating.

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