Bit hot on the job? Drink more water!

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Whether you're at home with the kids or working on a mine site, adequate hydration is vitally important. We all know that mine sites are often located in remote (hot) outback locations, which makes it even more essential for miners to keep the fluids up. And it's not just about maintaining fluid levels while at work, but also ensuring you arrive on the job adequately hydrated. (Only about 60 per cent of mine workers do so, according Mine Ventilation Australia's Rick Brake.) Luckily, MiningFM's health and fitness guru Marieke Bout is on hand with some simple tips to ensure that you turn up to work hydrated and ready to go!

Sometimes when a message is heard too often it is easy for us to pass it over – drinking sufficient water is no different. But focusing on simple ways toward wellness often produces the most significant changes to our health. Consider increasing your water intake today and observe the way it impacts the way you feel.

If you struggle to get your minimum two litres of water in each day, follow these tips:

  1. Have a big glass of water at every transitional point of the day; when you first get up; just before leaving the house; when you sit down to work etc
  2. Carry water with you throughout the day
  3. Buy a jug or water bottle for work and reach for it all day

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  1. After each trip to the bathroom, drink a large glass of water to replenish your system
  2. Drink a glass of water before each meal
  3. Upon finishing a cup of coffee or tea, drink a large glass of water as caffeine acts as a diuretic
  4. Ask for water when you are eating out

Why water is so good for you:

  • Regulates appetite by reducing hunger pangs
  • Increases metabolism by promoting a thermogenic state
  • Boosts energy levels because water is the medium in which all energy reactions take place
  • Improves skin Dehydrated, sagging skin cells will be buoyed by water keeping it plump and radiant
  • Decreases fluid retention If the body is dehydrated, it sees this as a threat to survival so will hold on to every drop
  • Alleviates some headaches
  • Helps to reduce blood pressure
  • Decreases risk of certain cancers. Studies have shown that increasing daily water intake has shown to decrease the risk of colon cancer by 45% and reduce the risk of bladder cancer by 50%
  • Aids digestion
  • Eases joint pain by increasing the amount of synovial fluid available to the joints
  • Less chance of developing kidney stones by flushing out toxins that are filtered out by the kidneys
  • Releases toxic metabolic waste from the bloodstream by increasing the efficiency of the kidneys  


Mareike Bout is a qualified and registered personal trainer who specialises in holistic fitness and lifestyle coaching. She is a recognised leader in the industry, receiving the peer-voted South Australia Personal Trainer of the Year award in 2008. She is also a regular guest on Adelaide’s top-rating radio station FIVEaa. Mareike runs her personal training business, One Life Live Well, both online and from a private studio in Adelaide. Services include one-on-one training, outdoor group fitness, lifestyle coaching and weight-loss programs. Individually tailored programs encompass aspects of exercise, nutrition, relaxation, positive thinking, life balance, and goal setting. Her approach is to guide, support and educate her clients so that they posses the tools required to live a life of health, strength and vitality!

Got a question for Mareike? Click here!