Diets and eating plans, especially those focusing on weight loss issues, often concentrate on what to eat and what not to eat. They sometimes ignore the issue of hydration and fluid intake, which is a major part of any healthy and balanced diet. Runners, especially long distance runners, know this in great detail but it is not only athletes who should examine their fluid intake.
When we look at the composition of the human body we find that approximately 60% is water. Additionally, muscle tissue is made up of about 70% water… An enormous range of biochemical reactions occur inside and outside of our cells, and these vital reactions require water. Obviously then, water is an absolute must have for optimal health. This is no surprise to many of us, we have often been told throughout our lives that water is essential- but it may come as a surprise how easy it is to have a deficit.
A lack of proper hydration can result in far worse symptoms and conditions than thirst. Headaches, fatigue, and dizziness are all common signs of dehydration. Heat exhaustion, heat cramps, and heat stroke are exacerbated by dehydration. Heat stroke is a medical emergency as it is potentially fatal, and dehydration is one of the major causes. It is not good enough to wait until you are thirsty to take in fluid, as thirst means you are already at least partially dehydrated.
Elevated internal body temperature, poor motor performance, and high heart rate occur when your body has experienced only 3% weight loss from water deprivation.
Three percent! That is all it requires for you to be at serious risk.
In a cool environment, even at rest, your body loses approximately 2 to 3 liters of water a day. Naturally if you are active the number rises to between 3 and 6 liters. On a warm day, when taking part in vigorous activity or exercise, your body can lose as much as 10 liters of water. This is approximately 3 gallons of water loss in a single day!
So how much liquid should you consume? And when should you do this? The consensus is that you should hydrate in advance. One of the reasons for this is because it is so easy to experience dehydration, sometimes without even recognizing the initial signs. According to the American College of Sports Medicine, this means that you should consume an average of 17 ounces (500 ml) every 2 hours for 24 hours prior to any vigorous exercise. An additional 7 to 10 ounces (200 to 300 ml) should be taken in every 20 minutes during exercise or any strenuous activity.
Now let's consider what type of liquid to drink. Just drinking water when participating in heavy activity can actually be harmful. This is why long distance runners are offered sports drinks or other liquids that help to restore the balance of electrolytes within the body. An excess of water (especially if it's only water you're drinking) can cause the harmful dilution of the concentrations of sodium, potassium, and other minerals in the body. be kept to a minimum. In fact, excess sugar may increase dehydration.
Maintaining the correct balance of these elements is essential- amongst other things they help to regulate the heart and the nerve signals. A properly balanced sports drink helps to maintain the proper concentrations. Beware though, many so-called sports drinks are full of sugar. Now, a little bit of simple sugar in the diet is not bad and can even be beneficial. However, a drink that claims to be a sports drink when it is really just soda without bubbles is not helpful and should
Fruit juices can be an effective way to take in fluid, with additional benefits and nutrients. However, make sure you monitor the amount of added sugar as well. Remember also that drinks containing carbohydrates slow the body's rate of absorption of water.
When considering caffeine drinks, you should know that they are diuretics. This means that they increase the output of urine. Drinking a lot of coffee can therefore encourage dehydration. Of course, these drinks aren't necessarily unhealthy when consumed in moderation. In fact, caffeine has been proven to have definite health benefits.
The key here is moderation, and remembering to replace any lost fluid due to the diuretic effect. Studies in which participants drank approximately 6 cups of coffee daily showed that these individuals experienced a 3% loss of body water.
Alcohol can also be beneficial in moderation. Red wine has healthy antioxidants, and even beer can be healthy since hops are good for you. Then again, they also tend to dehydrate the body. They are not a substitute for the total water that your body needs daily to maintain proper functioning.
Just as you have to feed your body several types of nutrients throughout the day like proteins, fats, carbohydrates, vitamins, and minerals you also require water. It is an essential. Don't forget this liquid nutrient!
