Tuesday, Mar 16, 2010 at 10:06
Hydration:
The human body is composed of two thirds water and we simply could not survive without it. It is essential for nearly all bodily functions ranging from digestion, metabolism, waste removal and muscle contraction. Before starting any form of exercise it is important to ensure you are properly hydrated to avoid the negative effects of dehydration on the body. Proper hydration is especially important if you are undertaking high intensity training such as boot camps, as the greater the intensity of your workout, the more important it is to ensure adequate water intake is part of your exercise regime.
Water is an essential element to leading a healthy lifestyle and plays an important role in the body. Benefits include:
•Aids digestion
•Regulates temperature through sweating
•Helps to remove toxins from the body
•Transportation of nutrients
•Ensures joints and tissues are lubricated
•Increases oxygen availability to the cells
Athletes particularly, need to stay
well hydrated to perform at their optimum level. Inadequate water intake has been proven to have serious implications to the bodies’ skin, bones, joints, brain and muscle as
well as affecting aerobic and anaerobic performance.
How much water should I have?
Water is lost each day through your breath, urine, bowel movements and perspiration. In order for your body to perform and function at its best, it is imperative that this lost water is replenished. The body needs to be adequately hydrated to effectively eliminate waste products and avoid waste build up which can lead to increased acidity levels in the blood. As a result of this build up, losing weight can become even more difficult.
If you don’t consume enough water, it will eventually lead to dehydration resulting in headaches, constipation, lethargy, light-headedness and ultimately affect your training performance. When exercising it is important to think about how much you drink. Exercising regularly will accelerate water loss, so it is important for each individual to monitor this and if you are feeling dizzy or weak, it is a sure sign you are not replenishing lost stores. This can be further exacerbated if exercising in hot and humid conditions.
Research shows that individuals should drink before, during and after a workout and depends on a number of factors:
•Your medical history
•Your Age
•Weather conditions
•Sweat loss
•Prescribed medications
•Your body size, weight and muscle mass
•Level of workout intensity
Specific fluid recommendations vary for each individual. Generally speaking, it is important that individuals consume at least 2 litres of water a day and even more if they exercise regularly. For every hour of exercise, people should aim for 0.5 – 1 litre of extra water intake daily to avoid the effects of dehydration. Below are some basic guidelines to use as a starting point for those in good health.
Before exercise
It is important to consume fluids several hours before a workout to ensure sufficient fluid and electrolyte balance.
During exercise
Working out at a high intensity requires the need for greater water intake particularly if exceeding 45 minutes. Experts recommend the consumption of sports drinks as a better option to assist in replacing lost carbohydrates and electrolytes during a training session.
After exercise
It is important after a workout to replace fluid lost during exercise. It is recommended to consume water 30 minutes post workout.
How does hydration assist fat loss?
As mentioned earlier adequate water intake is vital in eliminating waste from the body. Research has shown that water has a positive effect on an individual’s metabolic rate and thus helps in improving weight loss. Water promotes a thermogenic state which boosts your metabolism rate and increases your chances of success with losing weight.
Drinking water helps to reduce cravings for food as it works by reducing an individual’s appetite. Research has shown that thirst and hunger are triggered simultaneously and if a person is dehydrated this could be mistaken for hunger. In actual fact, the body is actually craving fluid but because individual’s mistake this for hunger they are driven to consume food and not water, leading to more weight gain. If you are looking to lose weight, the recommended 8 glasses per day should be maintained and even more if you are working out.
Tips to staying
well hydrated
•Constantly monitor your hydration levels
•Avoid drinks such as soft drinks, tea and coffee that contain a high amount of carbohydrates (sugars) as this can prevent absorption of fluid into the bloodstream.
•Be aware of the possible symptoms of dehydration.
•Increase water intake during time of heat, humid conditions, increased training loads etc
If you do not drink sufficient water (NOT alcohol, tea, coffee, soft drinks etc) death can result. Particularly in hot climates regardless of the physical activity involved. Sitting in an air conditioned vehicle all day can also lead to dehydration if sufficient water is not consumed.
AnswerID:
409058