HCFS ; Water & Hydration In The Diet

Water & Hydration In The Diet

(March 11, 2013)

Plentiful water consumption is the foundation of your diet, specially being that the body is mostly composed of water. It can be anywhere from 55% to 78% depending on body size. Fundamentally 2/3 of the body is composed of water. It allows optimal performance for the body and deteriorated performance when it is lacking. If you are extremely active and train regularly, you should increase your intake of water to prevent possible dehydration. Dehydration occurs is you fail to consume enough water. This can encompass fatigue, shifting body temperature, as well as heat exhaustion and heat stroke. Keeping the body hydrated is one of the most fundamental and important factors of maintaining the highest physical performance possible. As water loss increases through sweating, and other means, dehydration and lowered physical performance follow.

The body is mostly composed of water, which is why water intake is so important. The following is a breakdown ;

Muscle consists of 75% water

Brain consists of 90% water

Bone consists of 22% water

Blood consists of 83% water

Water transports nutrients and oxygen throughout into cells and also moisturizes the air in the lungs. It helps with metabolism and enables us to absorb nutrients better. It regulates the temperature of the body as well as detoxifies the body, which is very important. It also protects and moisturizes the joints. Every cell in your body needs water. The brain for instance consists of 90% water. If water consumption is not adequate, the brain will not receive what it needs, hence feeling tired and getting a headache. Thirst is a poor indicator of hydration. Hydrating the body before, during, and after a workout is the best approach to reduce or prevent dehydration. Concern for replacing carbohydrates, electrolytes, and other things should be secondary to water replacement. In any training where weight fluctuation is common, the trainee should understand the dangers of rapid weight loss through dehydration. Rapid weight loss affects performance and a dehydrated trainees cannot rehydrate in time to perform at optimum level.

Harmful effects from dehydration ;

– Tiredness

– Migraine (headache)

– Constipation

– Muscle cramps

– Irregular blood pressure

– Kidney problem

– Dry skin

– 20% dehydrated *Risk of death

* Dark urine – Dark yellow / orange in color ; Urine is usually place yellow when adequately hydrated and clear when at a optimal level of hydration. ark color or strong smell indicated you need more water

* Dry skin – Your skin is the largest organ and needs to stay hydrated, and therefore will show signs of inadequate hydration.

* Thirst – Thirst is a definitive indicator of needing water, but by the time your feel thirst, you usually are very, very dehydrated.

* Hunger – Most think that hunger is an indication that they need food, when sometimes it can be an indicator that the body needs water.

* Fatigue – Water is a energy source and drinking it usually boosts one’s energy.