Tuesday, September 13, 2022


Weekly column by fitness expert Cashel Hayden for the Waterford News & Star, in association with Kingfisher Fitness Club


AN often overlooked factor when it comes to goals such as weight loss and muscle gain, our hydration! Are we drinking enough water each day? Despite what many might think, our hydration plays quite a significant role when it comes to our progress in terms of losing weight or building muscle. Optimising our hydration seems to be generally something that most people will associate with high intensity sports that require prolonged durations of endurance. I am here to tell you that while hydration is significantly important here, it is not so clear cut. Below I will explain a few reasons why you might want to start prioritising your hydration.



This might be quite self-explanatory to most. Making sure we are hydrated before, during and after our gym sessions will help allow us to perform at our best each session both mentally and physically as our body would likely be under much more stress if dehydrated, which will in turn likely hinder our progress.



Making sure we remain hydrated on a daily basis also considerably benefits our digestion. This is due to several reasons. Such reasons might include adequate hydration helping us to regulate our bowel movements. Hydration can also help prevent constipation as it helps us to better break down foods in combination with stomach acids and enzymes.



Recover also comes into play here. One of the key benefits here is how water helps to flush toxins out of the body. This increase in water intake will also help to transport nutrients into the cells and helps to regulate our body temperature/PH balance. Adequate hydration will also aid our recovery, which might allow us to recover from DOMS (delayed onset muscle soreness) that little bit faster to give you an example.

So hopefully you’ve got this far and are making a note of the benefits I have listed above when it comes to our hydration. Maybe you are content, maybe you feel this is something you might need to work on. So how much should we be drinking on a daily basis?

Here are some helpful guidelines from WHO (the World Health Organisation), which reported that based on a 70kg adult male under average conditions he should aim to consume approximately 2.5 litres of water. Similarly a 58kg female adult under average conditions should aim to consume approximately 2.2 litres of water daily.

These, however, are basic guidelines, a considerably higher intake may be needed depending on the individual’s weight and/ or activity status/ lifestyle. As always, I will leave with a noteworthy quote I found on the subject at hand!


Thousands have lived without love, not one without water” – W. H. Auden


Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

I hope someone out there found some of this information useful here, just some food for thought.

For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on Instagram @coachedbycashel_ or by email – [email protected]

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By Cashel Hayden
Contact Newsdesk: 051 874951

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