Streamline Fitness


Water Facts

22 April 2014 By In Blog

Imagine you are on holiday and the weather is very hot and obviously you want to enjoy the sun. You are lying beside the pool for about four hours and feeling maybe that you fancy an alcoholic drink or two, It may seem that you have quenched your thirst after these drinks but you actually find that you are starting to get a headache and feel dizzy. This you cannot understand as you are quite relaxed and usually feel fine after two alcoholic drinks. To add to this you have not been to the toilet for many hours and do not feel you need to. This whole scenario has been happening each day of the holiday.

Stop to think for a moment. When was the last time you had a glass of water?

Have you felt thirsty during the day and decided that maybe you would have a drink of tea, coffee, coke or glass of wine. It is very likely that your body is starting to feel the effects of mild dehydration. Finally you realise that you need to order some water to drink and you start to feel much better. If this had not been the case dehydration could start to cause some other symptoms such as heart palpitations, muscle cramps, excessive sweating, light-headedness or fainting.

Two thirds of the body is made of water, which is our most important nutrient. The body looses 1.5 litres of water a day through the skin, gut, respiration and in urine, ensuring toxic substances are eliminated. Water is an essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of the cells. Water is required for all bodily functions and to regulate bodily temperature. Food does contain some water, especially fruit and vegetables which are around 90% water. Four pieces of fruit and four servings of vegetables amount to a litre of water, leaving about 1 litre of water needing to be actually obtained by drinking water itself or diluted juices. Alcohol, cofee, coke, tea and caffeine drinks (diuretics) that actually take water out of the body and rob it of valuable minerals. Also try not to drink significantly with meals as it dilutes the digestive juices.

For anyone who suffers from water retention, causing swollen ankles and fingers, the temptation may be to limit fluid intake. If you do this the body will be worried there is a shortage and try to retain the water it has, causing the swelling to stay. Reducing salt in the diet will help and drinking six-eight glasses of water a day.

It is also important to remember that when exercising, depending on the intensity of the exercise and temperature of the venue (heat will increase fluid demand), to take a sports bottle of at least 1litre of water and try to drink from it about every 15minutes. Muscles are 75% water so need to be hydrated during any sporting or fitness activity. During high athletic performance or intense training, the thirst sensors are inhibited so if you wait until the end of the game or workout it is to late. The body has already reached dehydration point, as there may be an increase in body temperature causing the heart to have been beating harder than necessary, maybe tightening the muscles causing cramps and a loss in strength and speed of movement. Follow this advice and you will ensure you receive the maximum benefit for your body's health from your workout.

Read 2496 times Last modified on Thursday, 06 November 2014 15:27
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