Why water is so important to us?
Water is arguably the most important of all the nutrients we need, since 70% of the body is water. A loss of 2% body weight in water will seriously compromise performance. A loss of 5% can be fatal. Other consequences of not replacing water that is lost is a sluggish metabolism, headaches and fatigue, inefficient kidney function and sub optimal performance. The human body is highly adaptable and will learn to cope with a lower intake of water, but at a cost that we may come to accept as normal. Water is lost continually throughout the day, by breathing, sweating and as urine. When exercising our muscles only use about 25% of the energy for work, with the rest released as heat which then makes you hot. The main way that the body is then kept cool is by sweating. Sweat comes from water in the blood, so we need to replace this vital fluid to prevent dehydration. If we exercise whilst dehydrated, our temperature can rise quickly and cause heat stroke, which can be potentially fatal.
Needs
In general, we need to drink about two litres of fluid a day to be properly hydrated. However, it is likely that exercise will increase fluid needs. A human body will suffer a net loss of 2-2.5 litres of water per day, at REST. This must be replaced. Any activity will increase water loss further. An hour’s exercise of intensive intensity could be responsible for a further 1-2 litres of lost water. Therefore, it is not difficult to see how many of us may have water needs of around 4 litres per day. It has been estimated that, on average, we can probably get around 1-1.5 litres of water from the food we eat. Fruit and vegetables are good sources of water. Yet this still means that a considerable fluid intake needs to be consumed on a daily basis, to remain hydrated. This is not an excuse for you to go down to the pub, unless you order water! Many people believe that their fluid intake is good, but much of what they are drinking could make things worse by accelerating water loss from the body. These fluids are known as diuretics and examples are fizzy drinks, tea, coffee and alcohol.
Beverage choice
Water, water, water or guess what …. water If you want or need any nutrition advice please give me a call.
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