HYDRATION OF THE BODY
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When it comes to energy fitness, the lack of water is more significant than the lack of food. The body adjusts to changes in food intake but it cannot adjust to not having enough water. Water is the most important and most often neglected nutrient.
ATHLETES LOSE MORE CONTESTS THROUGH NOT DRINKING ENOUGH WATER THAN ANY OTHER NUTRITIONAL CAUSE!
Water plays an essential role in the human energy system. The more energy the body expends, the more water it needs. Here's why:
During physical activity, only 25% of the energy generated by the body is turned into mechanical work. The balance -about 75% - is actually turned into heat. This heat must be removed from the body in order to avoid dangerous increases in body temperature. The body uses water in the form of sweat to dissipate this heat (our body's "air conditioner"). (During intense activity -especially in hot weather- the body can lose up to 2 L/hour of water as sweat. A marathon runner can lose up to 6 kg. of body weight in the form of water during a race.)
Dehydration due to water loss during activity can have a significant effect on the body's performance. The body's energy production takes place in a fluid environment. The blood, muscles, and organs all need proper water balance in order to work effectively. When water balance is disrupted, water is drawn away from the working muscles, where it is needed the most. As well, blood volume is decreased, so the heart pumps less with each beat and must work harder to supply the same amount of energy. The result is that the athlete's efficiency drops significantly.
A relatively small drop in the body's water content can mean a very large drop in energy production. A 4 to 5% loss of body water -about 2% of body weight - can result in a 20 to 30% drop in work performance.
Extreme dehydration can have serious consequences -dizziness, nausea, headaches, muscle cramps, weakness, and even collapse. Dark, scanty urine signals a need for more fluid.
Thirst alone in not an accurate gauge of water needs. In general we should drink more than we feel like drinking. Exercise dulls the thirst mechanism. People usually drink only half as much as they lose in sweat.
PROPER HYDRATION SCHEDULE
|
HOW MUCH? |
WHEN? |
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(reduce for children) |
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| 2 cups | 2 hours before exercising | |
| 1 - 2 cups | 10 - 15 min. before exercising | |
| 1/3 - 1 cup | 15 - 20min,. intervals during exercising | |
| About 1 cup | 10 - 20 min. after exercise | |
| Cooler (but not iced) fluids are absorbed more quickly and lower the core temperature of the body. | ||
* For exercise lasting less than 3 hours, WATER is the best replacement (during exercise).
For intense exercise lasting greater than 3 hours, diluted glucose and electrolyte solutions are recommended to provide fuel for working muscles.
We all know that water is important but you've never seen it written down like this before:
75% of Americans are chronically dehydrated.
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even MILD dehydration will slow down one's metabolism as much as 3%.
One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.
Lack of water is the #1 trigger of daytime fatigue.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen
or on a printed page.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50%
less likely to develop bladder cancer.
Are you drinking the amount of water you should every day?