Posted on September 13, 2013 by Jenny Cromack
Our bodies are made from water that we need to replenish regularly, just like any other nutrient in our body. Our muscles are 75% water and our brains are 80% water so they require optimal resources to function and their highest potential. Adequate water consumption will prevent the onset of many symptoms such as headaches, drowsiness, sluggishness and decreased motor responses.
To put it into perspective how important water is to our nutritional intake….a human in hunger strikes can survive 45-65 days just on water. Without water this reduces to no more than 9-10 days
So, I admit, at the moment it has become a lot colder and the sun is showing much less of an appearance and so people are likely to drink less. But recently I have noticed that quite a few of my personal training clients are commenting that they have headaches, dizziness and feeling sluggish and when I ask them how much they have drank its dawns on them that they have been neglecting their fluid intake. Although it is not scorching hot, we still need to ensure that we are taking in enough fluids.
Our body is constantly using water through
- Sweat
- Skin Diffusion
- Respiratory
- Urine
- Faecal
- Substrate
Are you drinking enough fluids to replace this?
Only a 2% loss in body water can lead to a decrease in aerobic endurance, a 3% decrease in body water leads to impaired muscle endurance, as this increases beyond 5% this can lead to heat exhaustion, muscle cramping and fatigue. By ensuring you are hydrated you could minimise these effects and have a greater physical and mental performance.
People often ask how much they should be drinking. The fact of the matter is everyone is different in height, weight and have different lifestyles therefore I say as much as you can but a minimum of 1.5 litres per day.
Top Hydration Tips
1. If you don’t drink enough water at the moment gradually increase your intake over 1-2 weeks.
2. Weight loss is one of the most attractive side benefits to drinking enough water. However the body’s initial response to an increase in water consumption maybe water retention, since the body will store nutrients that it is used to rationing. Once the body has reached proper hydration the system will be very effective you will lose weight and feel so much better.
3. Many people confuse thirst for hunger pains. So when you get the ‘hunger pains’ have a glass of water if your still hungry have some healthy food.
4. Avoid caffeine and fizzy drinks even the diet ones. These will not hydrate you. Just make you thirstier.
5. Get a water bottle fill it and set targets to reach throughout the day. If you feel thirsty you are already dehydrated.
This next week really focus on ensuring your body is hydrated. It will aid with weight loss, give you more energy and make you happier and healthier. LH
Maughan, R. J. & Shirreffs, S.M. (2010) Dehydration and Rehydration in Competitive