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Hydration 101 And Why It Matters

11th May 2021

11th May 2021

By Shivraj Bassi

Hydration = life. It really is as simple as that. Your body is mostly made up of water, comprising two thirds of a man’s body and around half of a woman’s. That feeling you get of being at home when you sink into a bath or splash into the ocean? It’s because you are made of water. 

Water does too many things within your body to count. You can thank the stuff for controlling your temperature, transporting nutrients, removing waste and keeping your joints working smoothly. If you’re not adequately hydrated, your body and mind can’t perform at their highest level. 

The importance of hydration grows even further if you exercise, whether that’s a bike ride around your local park or high level competitions. There’s a lot to consider, such as the benefits of coconut water and other sports drinks, and how much fluid you should be drinking before, during and after exercise

Here, we explore the basics of hydration and why it matters, and look at why it’s so important in the context of being active. 

How Much Water Should I Drink?

As a general rule, adults need to drink 2-2.5 litres of fluid a day. If an average-sized glass is 250ml, that’s 8-10 glasses a day. The exact amount your body needs depends on factors such as your age - the older you get, the more water you tend to need, as your body is able to store less of it - the climate and how warm it is, any medical conditions you may have and how active you are. 

You have to replace all of the fluid your body loses every day, which includes 1.5 litres lost when you pee and around 500ml lost from sweat, more if it’s hot. You even lose fluid just from breathing. 

It’s a good idea to get into the habit of sipping from a glass or bottle of water every few minutes, to provide your body with frequent hydration. Carrying water with you can also be a good reminder to drink up. 

How To Stay Hydrated

Photo by Nigel Msipa on Unsplash

It might sound easy: to stay hydrated, you drink water. But it’s not quite as simple as that. Many fluids rehydrate you, from tea and coffee, to sports drinks, soups, stews and fruit and vegetables, and what’s best to consume when you’re looking at how to rehydrate differs depending on circumstance. 

Water is, of course, the obvious choice and almost always the best choice. It’s calorie-free and free-free, if you drink tap water. If you’re not a fan of straight up water in a glass, there are plenty of ways to jazz it up. From adding fruit and herbs such as mint, lemons and berries, to drinking water with plenty of ice or carbonated water, just because it’s elemental doesn’t mean it has to be boring. And you have to drink so much of the stuff, you might as well make it interesting. 

Food provides much more water to your diet than you might think. Fruits such as strawberries and melon and vegetables such as cucumber and lettuce are almost all water, and even something like a banana is three quarters water. For around every 100ml of liquid our bodies get each day, 20ml of it comes from food. 

It's All About The Electrolytes 

Struggling to work out how to rehydrate? If you're unsure about what electrolytes are - never fear. These little minerals carry an electric charge and are great in supporting hydration, increasing our energy levels, keeping your heart beating and healthy and as a result, improving your performance.

Water naturally contains electrolytes, so consuming the recommended daily water intake will have you good to go. But if you're not a fan of water, or just want to up your intake a bit and really start feeling the benefits, try adding citrus fruits such as lemons or limes to your water for some extra flavour, or maybe consuming Spinach or Nuts - more great sources of these minerals. 

Hydration And Exercise

Hydration is even more important when it comes to exercise. If you're regularly taking part in demanding physical activities, it’s very much worth considering your hydration while you’re exercising.

The Importance of Hydration

For every pound of sweat you lose, you should be drinking around a pint of fluid to rehydrate yourself. Sports drinks, which contain electrolytes and elements crucial for bodily rehydration such as potassium, salts and sugars, are very useful if you’re working at a high intensity or it’s hot weather. 

At Innermost, we know a few things about supporting your hydration. The Fit Protein is a great option for post-workout rehydration, and comes with the benefits of coconut water thanks to it containing powdered coconut water. It contains high levels of potassium, a key electrolyte lost through sweating when exercising, to help combat tiredness and rebalance energy levels. Added magnesium helps to rebalance your electrolytes and Pink Himalayan Salt contains 85 trace minerals needed by the human body, including potassium and calcium. 

What is Dehydration?

When you’re considering how best to stay hydrated, dehydration is a key concern. Feeling thirst one clear sign, but it’s possible to be dehydrated without experiencing thirst. A better indication is to keep an eye on the colour of your urine. If you’re drinking enough fluid, your pee should be pale yellow. Any other colour, and it’s time to start sipping. 

Feeling tired and dizzy are other common signs and both indicate the importance of hydration. If you are dehydrated, drinking water is your best bet, although sports drinks can also help, especially if it’s hot and you’re sweating a lot. 

Product Inspiration 

If you're struggling to up your hydration and energy, a great way to add some pep to your step is The Energy Booster. Packed with Branched Chain Amino Acids (BCAAs) and Leucine to prioritise endurance and stamina, this product is packed with nutritional benefits. Pair this with the stylish Innermost Shaker Bottle and you've got yourself a great combo... if we do say so ourselves. 

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Introducing The Wellness Blend, a revolutionary mushroom-infused coffee blend designed to elevate your daily coffee ritual. This unique concoction combines premium Arabica coffee with a carefully curated selection of adaptogenic mushrooms, creating a powerful blend that not only boosts energy but also enhances overall wellbeing. Why do you need mushroom coffee?  In today's fast-paced world, prioritising optimal health can be challenging. But don’t worry, mushroom coffee is here to help with this. With its unique blend of six adaptogenic mushrooms, chaga, reishi, maitake, shiitake, cordyceps and tremella, The Wellness Blend offers a huge range of health benefits. From immune support and stress reduction to improved cognitive function and athletic performance, mushroom coffee provides a holistic approach to wellness. What makes The Wellness Blend different is its unique ability to provide sustained sustained energy without the typical coffee crash. Thanks to the adaptogenic properties of mushrooms, The Wellness Blend not only provides an energy boost but also helps the body adapt to stress, promoting a more balanced and sustained energy throughout the day. So, whether you need a morning coffee boost or an afternoon pick-me-up, The Wellness Blend can make for a healthier, more practical alternative to your daily coffee. The benefits of using mushroom coffee blends: 1. Immune Support: Chaga and reishi, two mushrooms in our blend, are the dynamic duo behind fortifying your immune system. Chaga mushrooms boost the immune system by activating immune cells. They stimulate antibody production and exhibit anti-inflammatory effects, enhancing the body's ability to defend against invaders. Reishi enhances the immune system. Its bioactive compounds, such as beta-glucans and triterpenes, modulate immune responses, promoting defense against pathogens.  2. Stress Reduction: Reishi takes the spotlight when it comes to promoting relaxation and stress reduction. Packed with bioactive compounds such as beta-glucans and triterpenes, reishi has been prized for centuries for its adaptogenic properties. By integrating reishi into your routine, The Wellness Blend provides a natural remedy to navigate the demands of modern life, helping you find your balance and calm amidst the chaos. 3. Skin Care Tremella works to support cognitive function. Known for its natural moisture-retaining properties, Tremella contributes to skin health and hydration. It also contains bioactive compounds believed to support the immune system and beneficially impact cognitive health. By including tremella in The Wellness Blend, we've crafted a unique elixir that not only supports better skin but also nurtures brain health. 4. Heart Health: Cordyceps, a mushroom known for its incredible health benefits, takes centre stage in promoting cardiovascular health. This mushroom has been renowned for centuries in Eastern medicine for its ability to enhance stamina, endurance, and energy levels. By incorporating Cordyceps into The Wellness Blend, we've harnessed its power to not only improve athletic performance but also to support your cardiovascular system, ensuring your heart stays strong and resilient.  5. Gut Health: Certain mushroom varieties, like lion's mane, have been linked to improved gut health, potentially aiding digestion and promoting a healthy microbiome. Benefits of The Wellness Blend: The Wellness Blend offers a myriad of benefits. Chaga and Reishi bolster immune function, Cordyceps enhances athletic performance, while Lion's Mane supports cognitive function. Additionally, the adaptogenic properties of these mushrooms help the body adapt to stress, promoting overall resilience and well-being.Chaga mushrooms are renowned for their immune-boosting properties. Rich in antioxidants, Chaga helps strengthen the body's defense mechanisms, protecting against infections and illnesses. Reishi, often referred to as the "Mushroom of Immortality," is prized for its ability to reduce stress and promote relaxation. Its adaptogenic properties help the body cope with physical and mental stressors, supporting overall well-being.Cordyceps is another key ingredient in the Wellness Blend, known for its performance-enhancing benefits. This mushroom has long been used in traditional medicine to improve stamina and endurance, making it a popular choice among athletes and fitness enthusiasts. By increasing oxygen utilization and energy production, Cordyceps helps boost athletic performance and recovery. How much mushroom blend do you need? The optimal amount of mushroom blend in your coffee depends on personal preference and the specific blend you choose. Mushroom coffee products often come with recommended serving sizes, ensuring you get the right balance of coffee and mushroom goodness. Experimenting with different ratios can help you find the perfect mix that suits your taste buds and health goals. How can you get started with mushroom coffee? Ready to experience the benefits of mushroom coffee for yourself? Head to our product page and discover the Wellness Blend today. With its convenient powder form, it's never been easier to incorporate mushroom coffee into your daily routine. Elevate your coffee experience and embrace a healthier, more balanced lifestyle with The Wellness Blend. Read more
What are the Benefits of Electrolytes?
Electrolytes are naturally occurring minerals play a vital role in keeping your body functioning at its best. Whether you're an athlete, a health enthusiast, or simply curious about how to stay hydrated and balanced, understanding electrolytes is essential. What are electrolytes? Electrolytes are electrically charged minerals that regulate various bodilyfunctions, including nerve impulses, muscle contractions, and maintaining proper fluid balance. You may have heard of electrolytes being found in sports drinks, but you may be wondering what foods are high in electrolytes, what their benefits are and how you can maintain your electrolytes naturally. So, what are the key electrolytes you should be familiar with? Types of electrolytes and where you can find them: 1. Sodium: Sodium is essential for regulating blood pressure and ensuringproper muscle and nerve function. It's commonly associated with table salt but can be found in many foods. 2. Potassium: This electrolyte plays a pivotal role in muscle contractions,heart rhythm, and fluid balance. You'll find it in bananas, oranges, andother fruits and vegetables. 3. Calcium: While famous for its role in building strong bones, calcium alsohelps with blood clotting, muscle function, and nerve signals. Dairyproducts like milk and yogurt are excellent sources. 4. Magnesium: Magnesium is vital for muscle and nerve function, as well askeeping your heartbeat steady. It's found in foods like nuts, seeds, and leafy greens. 4. Chloride: Chloride works with sodium to maintain proper fluid balance inand out of your cells. It's often consumed in the form of table salt. The Benefits of Electrolytes: Electrolytes play a vital role in the proper functioning of your nervous system and muscles, in addition to maintaining your body's internal balance by supporting hydration and regulating internal pH levels. So, let's breakdown why maintaining our bodies levels of electrolytes is just so key. Hydration: Electrolytes play a central role in maintaining your body's fluidbalance, helping you stay hydrated. Proper hydration is key to peakphysical performance and overall well-being. Muscle Function: These minerals are essential for muscle contractions.Adequate electrolyte levels prevent muscle cramps and promote smooth,controlled movements.  Nerve Signals: Electrolytes are crucial for nerve impulses, ensuring thatyour brain can communicate with the rest of your body effectively. Theykeep your reflexes sharp and your thoughts lightning-fast. Heart Health: Maintaining the right balance of electrolytes is vital for ahealthy heart rhythm. It keeps your ticker beating steadily and consistently. Bone Health: Some electrolytes, like calcium, are essential for strong bonesand teeth. A diet rich in calcium helps prevent bone-related issues. Blood Pressure Regulation: Electrolytes like sodium and potassium are keyplayers in blood pressure control. An appropriate balance is crucial forcardiovascular health. Why is it important to have a balance of electrolytes? Electrolytes are performance enhancers that can make a significant difference in physical and mental well-being. They may boost athletic performance by ensuring that your muscles and nerves function at their best, providing the stamina and coordination needed for exercise. Additionally, they help maintain optimal hydration levels and regulate the internal pH, which is essential for overall health. However, an electrolyte imbalance can have detrimental effects. It can lead to muscle cramps, decreased energy, and impaired cognitive function, ultimately hindering performance and potentially causing more severe health issues. Striking the right balance of electrolytes is crucial for maintaining peakperformance and overall well-being.Electrolytes are the unsung champions of your body's inner workings, ensuring everything runs smoothly. So, the next time you reach for a snack, consider the electrolyte-rich options that keep you feeling your best and performing at your peak. The Fit Protein The Fit Protein is a great choice for restoring your hydration after a tough workout. It delivers the benefits of powdered coconut water and elevates the body’s potassium levels, a vital electrolyte which is depleted through exercise-induced sweating. This potassium boost combats fatigue and restores your energy levels, allowing you to feel great for the rest of your day! Alongside this electrolyte, The Fit Protein contains magnesium, which helps with the restoration of minerals, including potassium and calcium, and serves as an excellent solution for your body’s electrolyte needs. If you want to level-up your post-exercise rehydration game and keep your electrolytes in optimal balance, grab yourself The Fit Protein from our website! [1] [2] [3] [4] [5] [6] Read more