Water Basics
Water is one of the most essential components of the human
body, yet many people do not understand the importance of a
well-hydrated body nor how much water is lost during the day.
Water regulates the body¹s temperature, cushions and protects
vital organs, and aids the digestive system. And, because water
composes more than half of the human body, it is impossible to
sustain life for more than a week without it.
Water Loss
Necessary to the healthy function of all internal organs,
water must be consumed to replace the amount lost each day
during basic activities. Water not only composes 75 percent of
all muscle tissue and 25 percent of fatty tissue, it also acts
within each cell to transport nutrients and dispel waste.
Water also regulates the body’s temperature, allowing heat to
evaporate from the body in the form of sweat. In one hour of
exercise the body can lose more than a quart of water, depending
on exercise intensity and air temperature. If there is not
enough water for the body to cool itself through perspiration,
the body enters a state of dehydration.
Dehydration
In a dehydrated state the body is unable to cool itself,
leading to heat exhaustion and possibly heat stroke. Without an
adequate supply of water the body will lack energy and muscles
may develop cramps.
For regular exercisers maintaining a constant supply of water
in the body is essential to performance. Dehydration leads to
muscle fatigue and loss of coordination. Even small amounts of
water loss may hinder athletic performance. To prevent
dehydration, exercisers must drink before, during and after the
workout.
Fluid Balance and Replenishment
It is important to drink even before signs of thirst appear.
Thirst is a signal that your body is already on the way to
dehydration. It is important to drink more than thirst demands
and to continue to drink throughout the day. One way to check
your hydration level is to check the color of your urine. The
color should be light to clear unless you are taking
supplements, which will darken the color for several hours after
consumption.
Water is the best fluid replenisher for all individuals,
although sports drinks may replace lost electrolytes after
high-intensity exercise exceeding 45 to 90 minutes. And remember
- not all fluid has to come from pure water. Other choices
include fruits, juices, soups and vegetables. It is easy to
prevent dehydration with pure, healthy, refreshing water, so
drink up!
Hydration Hints
