icon-account icon-glass

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.
  • Food
  • 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. 

    Product Spotlight

    Other Insights

    Coffee with milk
    There are plenty of reasons that people choose to switch to a vegan milk, ranging from the milk alternatives health benefits, their reduced environmental impact, and even their taste. But when it comes to choosing the best non-dairy milk for you, the healthiest milk alternative, or even the best non-dairy milk for coffee, it can become a bit challenging to choose between the many, many milk alternatives on the market. We’re here to break it down. We’re talking taste, sustainability and more. It’s the battle of the non-dairy milk alternatives, if you will. But first, as always, let’s get the basics out the way. What are non-dairy milks? Non-dairy milks are a group of plant-based milks such as oat, cashew and coconut milk, that are made without the need for dairy milk from cows. This means that not only are their environmental impact much lower, but that they are great for those that want to follow a vegan lifestyle and remove animal by-products from their diet. They’ve also got some pretty sweet health benefits, too. What are the benefits of non-dairy milks? Of course, the health benefits of non-dairy milks vary from milk to milk, but broadly, some of the great benefits of dairy milk alternatives include: Great sources of calcium Cholesterol free Easier to digest A delicious taste Fewer calories Due to the increasing popularity of dairy milk alternatives, too, you’re spoilt for choice when it comes to brands, milk types and even flavours. For this reason, here at Innermost we recommend that if you try one dairy milk alternative and don’t like it – maybe you don’t like the taste or texture, just try another one! You’re sure to find one that you love. It can be pretty overwhelming when selecting the best milk alternative, though. So let’s take a look together… What is the most sustainable milk alternative? It’s a fact that in general, plant-based milks are more sustainable. Their production uses less land, less water and their production leads to far fewer levels of greenhouse gases than dairy milk counterparts. The two most sustainable milk alternatives are soy milk, who’s production requires the least amount of water, and almost milk, who’s production leads to the least carbon dioxide. So, if you’re looking to make the swap to a dairy-free milk in the hope of making a sustainable dietary choice, soy or almond are the milks for you. What is the best non-dairy milk for protein shakes? When it comes to choosing the best non-dairy milk for protein shakes, you’re looking for a delicious taste and a creamy texture. Both of which are provided by almond milk. Almond milk has a similar, creamy consistency to cows milk which is ideal for creating thick and satisfying protein shakes, and the vitamin content of this milk packs a punch, too. Almond milk contains Vitamin A, Vitamin D and Vitamin E, which is a great addition to your protein shake, for sure. For those that love a caffeine boost, almond milk is often considered the best non-dairy milk for coffee, too! If you’re looking for a great tasting dairy milk alternative to add to your shakes, though, we really recommend coconut milk. Sweet and delicious, coconut milk is a firm cult favourite for protein shakes, especially with our pineapple flavoured product The Energy Booster… did someone say Pina Colada? What is the healthiest milk alternative? If you’re thinking of making the switch from dairy milk to plant milk, it’s probably fair to say that one of the biggest motivators behind this choice is the health benefits. Maybe you’re lactose intolerant and fed up of the milk-induced bloating, or perhaps you’re just conscious of the high fat content that dairy milk can bring… Whilst these are worthy concerns, when deciding on the healthiest milk alternative, it’s important to consider the sugar content of your brand of choice. That’s what you should be looking for. Soy milk is one of the most popular dairy milk alternatives, and it’s not hard to see why. As one of the healthiest on the market, soy milk contains just as much protein as cows’ milk, and as long as the milks don’t contain any added sugars and are unsweetened, soy milk is definitely the healthiest pick. Summary There are a few really key points to consider when making the switch to a dairy milk alternative. Firstly, non-dairy doesn’t mean non-delicious. Many people opt for a dairy milk alternative for the taste and difference that these milks can bring to smoothies and protein shakes as a result, for example. Secondly, switching to non-dairy milks is a great choice for the environment. The dairy industry has a hugely detrimental affect on the environment, and so switching to one of these delicious alternatives is a great way to reduce your environmental impact. By the way… why not make the change this World Vegan Day? Whether you opt for oat milk, soy milk, almond milk, or any other of the worthy plant-based milk alternatives, let us know what you think! Head on over to @liveinnermost. We’d love to hear from you. Read more
    5 Easy Vegan Swaps To Make This World Vegan Day