Importance of Drinking Water
Hydration, Dehydration & Electrolytes

• Our bodies are composed of approximately 75% water.
• Plamsa, the largest component of our blood stream, 90% water.
• Our brain is 85% water.
• Water is an essential nutrient that is involved in every function of the body. It is indispensable for digestion, circulatory, and excretory functions as well as for the utilization of water soluble vitamins.
• Water helps transport nutrients and waste in and out of our cells.

Why is water so important for our health and vitality?
Next to the air we breathe, water is our most important food. Without it we would die in approximately five days. Most people do not drink enough water and they may not be aware that their health challenges may be caused by a shortage of water intake.

Consequently, you may be suffering from some of the many hidden and debilitating effects of dehydration.

Each day our body eliminates on average two quarts of water through our skin, lungs, intestines, kidneys, etc. We have to replace this water out flow each day otherwise our cells will not be adequately hydrated and our organs will not function properly. Waste products will accumulate in our tissues and disease will follow. The research is overwhelming in this regard.

How much water should we drink everyday?
A minimum of six to eight, 8 ounce glasses of water PLUS an equal amount of water for all the coffee and other beverages containing caffeine you drink as these are diuretic.

Importance of Drinking Water!
Approximately 60% of our body's weight is water. That makes it the largest single component of the body.

• Water assists in the digestive process.
• Water assists in the elimination of waste products from the body - urine and fecal material.
• Water is a major component of blood.
• Water acts as a coolant for the body through sweating. Exercise greatly increases the body's need for water.

Water is present in varying degrees in virtually all foods. In addition, water can be formed by the body as it metabolizes energy-rich foods. Daily excretion of water for the normal healthy adult is approximately 2 litters (67 oz.). What is lost by way for four routes: urine, feces, evaporation from the lungs and skin (sweat).

Hydration and Dehydration
Dehydration occurs when fluid losses exceed 1% of body weight. Symptoms include headache, irritability and fatigue.

Fluid replacement is needed before, during and after physical activity. This is critical in preventing dehydration.

Water is important in physical activity and is the one nutrient most often neglected by people. Water is essential for temperature control, circulation, and urine production. Proper fluid replacement before, during and after physical activity actually influences you're performance.

Water's most important function in physical activity is its role in acting as a coolant for working muscles and maintaining normal body temperature. During exercise, heat is lost primarily through evaporation. When sweat evaporates, heat is released from the blood circulating near the skin, cooling the body. Sweat losses of 1 to 2 litters per hour are not excessive during exercise in the heat. The body also sweats in cold whether making adequate hydration an important consideration during physical activity in cold environments. Sweat loss also occurs during participation of water sports.

Dehydration compromise heat dissipation causing the body's temperature to rise and loss of coordination. Fluid losses cause a decrease in oxygen consumption which results in a reduction of work capacity.

Thirst is not the best indicator of the body's water needs. Fluid should be consumed at regular intervals during physical activity.

What about Electrolyte Loss?
Although electrolytes are lost in sweat, the loss of water is considerably larger. During endurance events (marathons, triathlons, ultra-marathons) in warm climate electrolyte loss can be critical. The environmental condition, fitness and severity of sweat losses must be consider.

Although the total amount of electrolytes and minerals in the body is relatively small, each is vital for cell function. They have regulatory roles as well as providing structure for formation of bones and teeth.

Electrolytes and minerals, like vitamins, can be usually obtained in the required amounts in a balanced diet.

The Electrolytes of concern include sodium and potassium which are located primarily in body fluids. They are the main electrolytes lost in sweat.

The major minerals of interest are: Calcium, the major component of bone and teeth; Iron, an essential component of hemoglobin (Hgb) which carries oxygen through the body.

How to Avoid Dehydration?
Drink plenty of water, sports drinks, fruit juices, milk etc. Teas, coffee and caffeine-containing soft drinks and alcohol should be limited. Alcohol and caffeine act as diuretics which can increase urine production and fluid loss.

Drink plenty of cool, plain water before, during and after physical activity.

Recognize the symptoms of dehydration - headache, irritability and fatigue.

Watch for the amount of color in you're urine, a small amount of dark colored urine may be a sign of dehydration.

Do not rely on thirst alone. Vigorous activities blunt the thirst mechanism. Only 1/3 to 2/3 of water loss is replaced by the thirst mechanism.

Do not restrict water intake during physical activity. It is not possible for the body to adapt to a limited fluid supply during physical activity.

What about Performance Enhancing Products?
There are numerous products and nutrients that are promoted as having "performance enhancing" properties. Ones health and performance may be compromised if these "performance enhancing" supplements replace a sound nutrition program. These are supplements and should not be used as replacements for a good diet, but instead should be used to fortify and enhance you're diet.

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