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Water is one of the most essential elements for life, yet many people are running around half-hydrated. If you think drinking coffee, tea or soda provides your body's water needs, think again. Coffee, tea and soda contain caffeine, which actually promotes dehydration. Therefore, you may be missing the boat when it comes to water intake. A dehydrated physique is a common occurrence, especially among those who work out.
Water is one of the most vital elements-second only to oxygen-for sustenance of the human body. If you work out on a fairly consistent basis, you need water even more than a sedentary individual. Although often taken for granted, water can make a critical difference in performance. "When the water lost by the body is more than 3 percent, physical efficiency is impaired," explains Enrico Arcelli, Professor of Sports Medicine at the University of Siena. This loss of ability to function can be like an anchor holding the body back from maximum performance. Arcelli says that during high temperatures and humidity, the body can lose as much as 50 grams of water per minute through sweating. Therefore, if you are not replacing that water consistently, you can end up with more than a poor performance-you can become physically ill, sometimes to the point of being life-- threatening.
H2O Data
According to the Nutrition Almanac, the blood of the human body is 83 percent water, the muscles are 75 percent water and the brain is 74 percent water. Clearly, water is a significant component of the body's make-up. Most bodily functions, including digestion, metabolism, temperature regulation and others, depend on the consistent presence of an adequate water supply.
Water is the transport system for almost everything that goes on in the body. For example, nutrients are dependent upon water for delivery to the desired site. What did everyone stock up on for Y2K? Water! You can survive for days-even weeks-- without food. The same is not true for water. Your body needs a constant supply of water because you are constantly losing it through breathing and sweating, processes stimulated during workouts. When exercising, you exponentially increase the amount of water your body needs. Additionally, when in a blistering climate or warm workout room, your body needs even more water for sufficient refueling.
King of Drinks
On a daily basis, the best way to obtain water is in its natural form. In addition, there are some fluids you should bypass when trying to replenish after an exercise session. For instance, caffeine and alcoholic beverages act as diuretics and have an inverse effect on hydration. For exercise lasting more than three hours or intense short-term exercise, water is the best replacement; well-diluted sports drinks can also work adequately, although they should take a back seat to water.
However, sports drinks can be beneficial as a supplement to water, since these drinks frequently contain electrolytes such as potassium, magnesium, chloride and sodium, which help the body recover what it has lost. When choosing a sports drink for fluid replacement, make sure the sugar content is less than 10 percent, unless you are refueling after a resistance workout. Ultimately, water is always the top choice for rehydration.
Why Thirst is Not a Good Warning Sign
If you are not thirsty, why have a drink of water? Most people think they are getting an adequate H2O supply simply because they are not thirsty. This is a critical misconception. Thirst is only a delayed indicator of dehydration and it is quite possible your body will already be dehydrated by the time you become thirsty. Even worse, some exercisers put off rehydrating because they are too preoccupied with their workouts. This practice can be dangerous, potentially leading to dehydration and heat exhaustion. Don't rely on thirst as a good "first" indicator. Look at thirst as more of a warning signal on your physique's dashboard indicating that refueling is critical right away.
How Much is Enough?
According to most authorities, a sedentary person should drink at least eight glasses of water (approximately 8 ounces each) per day. That totals a whopping half gallon of water for the average couch potato. On the other hand, if you work out, you should drink considerably more-as much as twice that amount, especially if the workout is performed in a hot or humid climate. Cyber(ycle Nutrition for Cyclists hydration information notes that before exercise, 1 to 2 cups of water should be taken; during exercise up to 1/3 to 1 cup should be taken per 10 to 15 minutes of exercise; and after exercise, 1 cup of water. However, if you work out in hot or humid weather, these amounts should be increased. Although these guidelines are directed specifically toward cyclists, they can be adapted for any person who works out consistently.
When refueling with water, it is better to err on the side of too much rather than too little. Your body can always process what it doesn't need, but it can't obtain more unless you provide it.
Water is one of the most vital elements-second only to oxygen-for sustenance of the human body. If you work out on a fairly consistent basis, you need water even more than a sedentary individual. Although often taken for granted, water can make a critical difference in performance. "When the water lost by the body is more than 3 percent, physical efficiency is impaired," explains Enrico Arcelli, Professor of Sports Medicine at the University of Siena. This loss of ability to function can be like an anchor holding the body back from maximum performance. Arcelli says that during high temperatures and humidity, the body can lose as much as 50 grams of water per minute through sweating. Therefore, if you are not replacing that water consistently, you can end up with more than a poor performance-you can become physically ill, sometimes to the point of being life-- threatening.
H2O Data
According to the Nutrition Almanac, the blood of the human body is 83 percent water, the muscles are 75 percent water and the brain is 74 percent water. Clearly, water is a significant component of the body's make-up. Most bodily functions, including digestion, metabolism, temperature regulation and others, depend on the consistent presence of an adequate water supply.
Water is the transport system for almost everything that goes on in the body. For example, nutrients are dependent upon water for delivery to the desired site. What did everyone stock up on for Y2K? Water! You can survive for days-even weeks-- without food. The same is not true for water. Your body needs a constant supply of water because you are constantly losing it through breathing and sweating, processes stimulated during workouts. When exercising, you exponentially increase the amount of water your body needs. Additionally, when in a blistering climate or warm workout room, your body needs even more water for sufficient refueling.
King of Drinks
On a daily basis, the best way to obtain water is in its natural form. In addition, there are some fluids you should bypass when trying to replenish after an exercise session. For instance, caffeine and alcoholic beverages act as diuretics and have an inverse effect on hydration. For exercise lasting more than three hours or intense short-term exercise, water is the best replacement; well-diluted sports drinks can also work adequately, although they should take a back seat to water.
However, sports drinks can be beneficial as a supplement to water, since these drinks frequently contain electrolytes such as potassium, magnesium, chloride and sodium, which help the body recover what it has lost. When choosing a sports drink for fluid replacement, make sure the sugar content is less than 10 percent, unless you are refueling after a resistance workout. Ultimately, water is always the top choice for rehydration.
Why Thirst is Not a Good Warning Sign
If you are not thirsty, why have a drink of water? Most people think they are getting an adequate H2O supply simply because they are not thirsty. This is a critical misconception. Thirst is only a delayed indicator of dehydration and it is quite possible your body will already be dehydrated by the time you become thirsty. Even worse, some exercisers put off rehydrating because they are too preoccupied with their workouts. This practice can be dangerous, potentially leading to dehydration and heat exhaustion. Don't rely on thirst as a good "first" indicator. Look at thirst as more of a warning signal on your physique's dashboard indicating that refueling is critical right away.
How Much is Enough?
According to most authorities, a sedentary person should drink at least eight glasses of water (approximately 8 ounces each) per day. That totals a whopping half gallon of water for the average couch potato. On the other hand, if you work out, you should drink considerably more-as much as twice that amount, especially if the workout is performed in a hot or humid climate. Cyber(ycle Nutrition for Cyclists hydration information notes that before exercise, 1 to 2 cups of water should be taken; during exercise up to 1/3 to 1 cup should be taken per 10 to 15 minutes of exercise; and after exercise, 1 cup of water. However, if you work out in hot or humid weather, these amounts should be increased. Although these guidelines are directed specifically toward cyclists, they can be adapted for any person who works out consistently.
When refueling with water, it is better to err on the side of too much rather than too little. Your body can always process what it doesn't need, but it can't obtain more unless you provide it.
