Water
Fluids are essential on a regular basis to support all bodily functions within our body. Water makes up around 60% of our body weight, and we can only survive a few days without it. The optimum quantity of water needed to ensure adequate bodily functions is 2-2.5 litres a day (over 4 pints), which equates to around 8 glasses of water a day. 2-2.5 litres a day does not take into account the dehydrating effects of other fluids such as alcohol, an air conditioned environment, sweating, possibly medication or drinks containing caffeine.
The Role of Water in the Body
- Many chemical reactions in the body occur in the presence of water
- It is part of the synovial fluid found in joints
- Regulates body temperature by dissipation of heat and evaporation through sweat
- Is a major component of blood
- Transports many nutrients around the body
- Assists in excretion of waste products
Hydration Hints:
Pre Exercise
- Drink half a litre up to 2 hours before
- Drink 1 glass 5-10 minutes before activity.
- This will be available to replace sweat losses from the onset of exercise
- During Exercise
- Hydrate early after the onset of exercise – sip water gradually
- Ideally drink every 10 to 15 minutes during exercise
Post Exercise
- Continue to drink water
- All varieties of drinks are suitable for re-hydrating
- Voluntarily we only replace 2/3 of our sweat loss post exercise
Water Facts
- The human body is 2/3 water
- The brain is 75% water
- Blood is 82% water
- Lungs are 90% water
- The body looses 2.5 lbs (1.13kgs) fluid per day
- From the time of drinking it takes 9 - 18 minutes for water to take effect
- Check your urine - light colour = hydrated / dark colour = dehydrated or becoming dehydrated.
Try the Following:
- Take a 2 litre bottle to work
- Take sips throughout the day
- Have a drink when you eat
- Eat plenty of fruit and vegetables
- Drink before you go to bed
- Drink a glass of water when you first wake up
- Drink before you start feeling thirsty. Feelings of thirst mean that you are already dehydrated.