Alpine Health Club Logo
Facebook Logo Twitter Logo

The Health Club, where good health begins!

Alpine Membership Offer
Back to Health & Fitness Advice


The Importance of Hydration

Water is an important nutrient for life because it helps regulate our temperature, lubricate our joints and transport nutrients throughout the body. Over two thirds of our body weight is made up of water and it is crucial to maintain that balance so that your body and mind can function correctly and we can live a happy health life.

How much do you need to drink?

The European Food Safety Authority (EFSA) determined that women require 2 litres of liquids a day and men require 2.5 litres a day. So this is the absolute minimum you should be aiming to drink each day.

It is difficult to know what your levels of hydration are. Thirst can be a poor indicator of hydration status and therefore athletes should not rely on thirst alone, as a rule drink 150-200ml every 20 minutes while exercising. This will help balance your fluid losses during workout sessions. However, in warmer conditions or in a high intensity workout you may need to drink more.

A simple way to check that you are drinking enough fluid is to check the colour of your urine. The more transparent it is, the more hydrated you are. You should seek to produce urine that is 'very pale yellow', 'pale yellow' or 'straw coloured'.

For many years scientists have known water is not enough

Hydrating when exercising

Staying hydrated is important for everyone, but athletes have an even greater need to maintain proper hydration. Performance can start to decline even with only 2% dehydration. It also makes your heart rate and body temperature spiral upwards, making strenuous exercise tough to carry out.

During exercise, the physical effect of dehydration is becoming fatigued more easily, so every bit of effort feels harder and tougher. The mental effect is that you lose concentration, skill and accuracy. The combined effect is that you end up in a situation where your performance will suffer. This can easily be avoided through effective hydration.

Why is water not enough?

For many years scientists have known water is not enough.Β  86% of people drink water to hydrate when exercising but this is not the most effective way to stay hydrated. Your body needs electrolyte minerals, including sodium, potassium, calcium and magnesium, which you lose along with water when you sweat.

  • Prolonged heavy sweating can lead to significant mineral losses, particularly sodium. If you drink water, which has no electrolytes; you can dilute the concentration of remaining electrolyte minerals in your body. This imbalance means your performance is impaired.
  • Drinks containing electrolyte minerals improve the speed of absorption to the body, which is important when you need to rehydrate quickly, especially during strenuous exercise in the heat.
  • Sports drinks help tackle dehydration, but also provide muscle fuel and are ideal for people who do longer, harder training sessions, typically over an hour.


Click for change Band
Thank you for your β€˜Try Our Club’ request Your 3 Day Pass for Alpine
Health Club March will be
sent to you shortly.
If you don’t receive your pass
please check your Junk E-Mail box.


Simply fill in your details, and we will send you a "FREE 3 Day Guest Pass" with our compliments.

Opening Times

Monday - Friday 6.30 - 21.00
Saturday 8.00 - 16.00
Sunday 8.00 - 14.00
Facebook Logo
  • Alpine Health Club
    We work hard to offer our clients exceptional service and therefore ask in fairness to all clients we ask for 24 hrs notice ! This would enable other client to take the booking - 😊 thank you 😊 #healthy #beauty #spa #client #cancellations #great #service #itsforyou #onelifeliveitwell πŸ˜€

    18th July 2018 11:11

  • Alpine Health Club
    IMPORTANT NOTICE!!!! Due to the ongoing roadworks on the A141 bypass, members are finding it difficult to make the bootcamp/functional rig classes, therefore all outdoor evening classes will now be a 6.30pm start as of Monday 23rd July. We Look forward to seeing you πŸ˜€πŸ’ͺ🏼

    18th July 2018 8:08

  • Alpine Health Club
    OPEN FROM 6:30 am to 9pm & 7 days a week 😎 #happydays #sunbed #tanning #bronze #beautiful #summer 😎

    17th July 2018 15:15

  • Alpine Health Club
    Summer Elegance, summer colours for every occasion πŸ˜ƒ discover a new world in our health spa πŸ€— #healthy #nails #spa #beauty #beautycare #handandfeet #qualitytime #quality #geleration #gelerationbyjessica #nexgennails #jessicanails #stunning #beautiful #beautifulgirls #onelifeliveitwell 😁😁😁

    17th July 2018 8:08

How to find us

One Life Live it Well
bicycle People walking