The heat that we are experiencing this summer is quite extreme so please remember to listen to your body.   The reason that we say that is because what can happen if you don’t in these temperatures..especially if you are exercising.

PERCENTAGE OF BODY WATER LOSS AND CONSEQUENCES..

0.5% – increase strain on your heart

1% – reduced aerobic endurance

3% – reduced muscular endurance

4% – reduced muscle strength, cramping, fatigue, reduced mental capacity

6% – physical exhaustion, heat stroke, coma

10% – 20% – DEATH

WHAT ARE YOUR DAILY REQUIREMENTS?

That is a good question.  Your body requires 30-40 ml of water per kilogram of body weight.   That means that if you are 65 kg you require 8.24 cups (1950 ml) to 10.99 cups (2600 ml) per day.  A safe general recommendation is to have 3 litres of water (12 cups) per day of which 1 litre would come from food and 2 litres (8 cups) would be water.

In warm weather you should increase 500 ml (2 cups) and with exercise you should increase 6 litres (24 cups).  Don’t forget that your daily water can come from food and drink.

This morning there was no relief from the heat and humidity…these are pictures taken in this morning’s class.