Daily Hydration
The NHMRC recommends approximately 2.6 L/day for adult men and 2.1 L/day for adult women (from all sources). These figures increase in hot Australian climates and during physical activity.
A practical check: urine that is consistently pale straw-coloured generally indicates adequate hydration. Dark amber suggests you may need to drink more.
Hydration Around Training
| Timing | Guideline | Notes |
|---|---|---|
| 2–3 hours before | 400–600 mL water | Allows absorption and pre-session bladder emptying |
| During (under 60 min) | 150–250 mL every 15–20 min | Water is usually sufficient |
| During (over 60 min) | As above + electrolytes | Sodium and potassium support fluid retention |
| Post-exercise | 1.25–1.5 L per kg lost | Weigh before/after to estimate sweat loss |
Electrolytes
Sodium, potassium, magnesium and calcium are the primary electrolytes lost through sweat. For most people eating a balanced diet, food sources provide adequate electrolytes for daily needs. During prolonged exercise (60+ minutes) in heat, a beverage with small amounts of sodium can support rehydration.
Commercial sports drinks often contain substantial added sugar. A simple homemade option: 500 mL water, a pinch of salt (roughly ¼ tsp), and a squeeze of lemon or lime juice.
Pre-Training Nutrition
Eating before exercise provides fuel for the session and may improve performance, particularly for higher-intensity or longer-duration activities. Timing and composition depend on individual tolerance:
- 2–3 hours before: A balanced meal with protein, complex carbohydrates and moderate fat. Example: chicken with rice and steamed vegetables.
- 30–60 minutes before: A smaller snack emphasising easily digestible carbohydrates with some protein. Example: banana with a tablespoon of peanut butter, or a small tub of yoghurt.
- Fasted training: Some individuals prefer training without eating beforehand, particularly for low-to-moderate intensity sessions. This is generally safe for healthy adults but may reduce performance in high-intensity efforts.
Post-Training Nutrition
After exercise, the body prioritises glycogen replenishment and muscle protein synthesis. A meal or snack containing protein (20–40 g) and carbohydrates within 1–2 hours of training supports these processes. There is no need for an immediate "anabolic window" — the timing is more flexible than often marketed.
Example post-training meals:
- Greek yoghurt with berries and a drizzle of honey
- Chicken and vegetable rice bowl (see Balanced Plates)
- Protein smoothie with banana, spinach and milk
- Scrambled eggs on wholemeal toast
Energy Balance Overview
Energy balance is the relationship between calories consumed and calories expended. When intake matches expenditure over time, body weight tends to remain stable. A sustained surplus leads to weight gain; a sustained deficit leads to weight loss.
This is a simplified model — hormonal factors, sleep, stress and gut health all influence the equation. Calorie counting can be a useful awareness tool but should not become a source of anxiety or restriction.
| Activity Level | Women (kcal/day) | Men (kcal/day) |
|---|---|---|
| Sedentary | 1,800–2,000 | 2,200–2,400 |
| Moderately active | 2,000–2,200 | 2,400–2,800 |
| Very active | 2,200–2,400 | 2,800–3,200 |