When it comes to hydration and exercise, one size does not fit all. Not all bodies have exactly the same hydration needs. But one thing is for sure, when we are hydrated we feel at our best: our muscles, heart and the brain work at their optimum. Being hydrated also keeps us cool when we need it the most.

So what happens during exercise?

Our muscles are working, the heart is pumping, our metabolism is producing energy. Sounds familiar? As a result of this, our body temperature rises and so we sweat to cool ourselves down. In fact, sweating is the body's most efficient way of keeping us cool. This of course relies on a good supply of fluid -- being hydrated when you start your exercise and staying hydrated during it. If hydration is limited then your brain, muscles and cardiovascular system may not work as well as they could.

How much should you drink?

Government dietary guidelines recommend 1.2 litres (6-8 glasses) of fluid per day- even more when you are exercising. Losing just 2% of your body weight through fluid results in mild dehydration. This can have negative effects on your wellbeing and make exercise more of a chore.

Keep hydrated during exercise

Having a glass or two of water or your favorite drink is all that it takes; and continuing to hydrate throughout by taking in small amounts (a couple of sips every 10 minutes or so) during your workout.  By being fully replenished you're more likely to perform better in your workouts, and in turn, get better results and enjoy it. If you are exercising in hotter conditions or tend to sweat a lot, don't forget you will need to replenish yourself more. On average people lose 0.5 -- 1 L of fluids during just one hour of a workout, but this can double when exercising in heat.

Did you know?

Although water is an essential part of our diets, even we'll admit it can be boring! The NHS states 'not drinking enough water can have a major effect on your performance.'† That's why we now supply chilled, tasty Yanga water in our gyms. Available in six fruity flavours, our filtered sports water contains essential vitamins, is sugar and colorant-free, and has just five calories per serving.

To help you stay hydrated, you can get enjoy Yanga water as a bolt on or by upgrading to Plus membership from just £4 a month. For further information, check out: puregym.com/hydrate

*Hydrate and feel great at PureGym! 

†http://www.nhs.uk/Livewell/Goodfood/Pages/Sport.aspx#water-during-exercise