Stay hydrated this Summer!

Summer in Brisbane is definitely kicking into gear, so we want to make sure you are all staying well hydrated (especially through the silly season!)

How much water to drink


To work out how much water you should drink per day you can do this simple calculation:

Your Body Weight x 30mL = ‘x’ mL water to drink per day

For eg: 65kg x 30mL = 1950mL/day (1.95L)

If you are exercising in your day your water intake will be more as you need to consider your sweat rate (every Sweaty Betty is different!). To calculate your sweat rate you will need to weigh yourself before and after your activity. For every .45kg lost 473mL of fluid is also lost (which needs to be replenished).

Therefore, if a 65kg person lost .45kg of weight during their daily exercise they would need to drink

1950mL + 473mL = 2423mL/day (2.4L)

And remember – Do what suits you to keep your fluids up. Something that works for me is having my water bottle handy at the clinic.

water bottle at workwater bottle outside


To Stretch or not to Stretch 2.0

We have had some great feedback from our recent blog on stretching (dynamic and static), so we thought we would follow it up with some examples of different dynamic and static stretches with pictures!

Dynamic: As detailed in the last blog (To stretch or not to stretch part 1), dynamic stretching requires constant movement. See below exercises and picture examples:

Leg swing

Description: A good way to loosen up most muscles in your legs before any running event or sport!

Leg swing

Arm swing

Description: Essential before any exercise or sport requiring your arms (Cricket, footy, baseball, basketball and any sport with lots of running)

Arm swing

High knees

Description: A great way to loosen up your lower limbs, most specifically targeting your glutes and hamstrings!

High knees

Kick back

Description: Kick backs loosen up your quads and hip flexors around your pelvis!

Kick backs

Static: Static stretches are you most traditional type of stretching, consisting of putting the body in a stretched position, and holding it in that same position for an extended period of time. See pictures and descriptions below:

Adductor stretch

Description: Great stretch to perform after leg day, or any sport that is heavily leg dependent (rugby, footy, or any running event/sport).

Adductor stretch

Posterior shoulder stretch

Description: This stretch should be performed after any sport requiring predominantly the arms, but can also be used to simply relieve tension if you carry a lot of stress around your neck/shoulders.

Shoulder stretch

Shoulder stretch

Hip flexor stretch

Description: Essential after any running sport/event, biking or even just after a long day of sitting at a desk. Tight hip flexors can alter muscle balance around the pelvis, and is thought by some to contribute to lower back pain. It will only be beneficial to do this stretch on a regular basis!

Hip flexor stretch

Hope that’s helpful! It’s my modelling debut for Barefoot… I think I’ve got Cherelle beat. We’ll get Blue Steel looks for you to compare soon 🙂