Your body needs water to survive. In fact, water makes up about 60% of our body weight. The benefits of staying hydrated can't be overstated. They include:
- regulating temperature
- protecting joints
- removing waste
- protecting sensitive tissues
- supporting weight loss
- protecting against chronic diseases
Your Garmin device sets your daily hydration goal based on your sex. The goal is derived from the recommendations of several trusted health organisations, including the US National Academy of Sciences. The goal guides your fluid intake from drinks, not from food. Fun fact: on average, you get 20% of your fluids from food.
You can use this default goal or create a personal goal. If you choose the automatic goal, your hydration goal increases dynamically during your timed activities based on estimated sweat loss. Sweat loss is estimated by analysing effort and average temperature.
When to hydrate
In general, thirst is a good indicator of when to drink. You can also go by the colour of your urine. Light yellow or darker means you need to drink. Naturally, you'll feel thirsty faster and more often during activity. Try to drink before, during and after activity.
We recommend drinking moderate amounts throughout the day rather than large amounts at once. If you take part in intense or long-duration activity, balance your water intake with sports drinks that help prevent electrolyte depletion. Electrolyte depletion can lead to cramps and, in rare cases, more serious symptoms.
What to drink
Although water is the best way to hydrate, you can actually drink almost any non-alcoholic beverage. Coffee drinks have a mild diuretic effect, but they still tend to restore fluid levels in the body rather than deplete them.
