Dehydration can lead to heat stroke, constipation and mood swings which is not fun. Waiting till your thirsty is often too late – lack of concentration and headaches can indicate that you are dehydrated. Drinking water has been found to help with weight loss which is another reason to drink more. However, milk, juice, tea, coffee and other fluids do count and help with hydration. Of course, if you are watching your weight then you want to avoid drinking too much juice or sugary drinks as excess energy can become extra weight.
How much fluid do we need a day? An easy guide to figure this out is to:
Multiply your body weight in kg by 35 = Volume of fluid in ml per day
Using myself as an example: 58kg x 35ml = 2030ml fluid per day. I need at least 2 litres of fluid a day to keep me hydrated. Obviously this is weather and activity dependent! The more you exercise and the higher the temperatures the more likely that you will sweat, get thirsty and need to drink more.
The last few days while riding to work I’ve been much thirstier than usual and could almost drink that amount alone while on the bike! Normally during the day I’d drink tea and occasionally coffee but right now I just want cold, cold water!
At the moment we have a ridiculous amount of ginger at our house so I have been looking for and creating recipes to try and use it up. With the weather being so amazing on the weekend I thought I would give a try at making Ginger Beer. But I was too impatient to wait for it to brew and become alcoholic and I don’t drink all that much alcohol anyway so I made a bit of a much faster cheats version – ginger cordial.
- 150g fresh ginger
- 2 or 3 lemons, juiced
- 4 tablespoons of sugar
- 3-4 tablespoons of boiling water
- 250m cold water
- Roughly grate the ginger into a microwaveable bowl (can leave skin on)
- Add the freshly squeezed lemon juice, sugar and boiling water and mix well
- Heat the ginger mixture until boiling for a couple minutes in the microwave
- Add the cold water and allow flavours to mix for approximately 30 minutes
- Strain mixture through a mesh sieve making sure you squeeze out all liquid from the ginger
- Serve with plenty of ice, fresh mint leaves and mix with cold soda water or sparkling mineral water
- Keep refrigerated and use within 3-4 days
Very refreshing! Feel free to adjust to your particular taste buds. If you like ginger this recipe is very gingery and spicy! You can add more lemon juice or sugar to make it to your taste. If you wanted the cordial to last longer you would need to boil the ginger mixture with all the liquid then pour into sterilised bottles while hot.