Water, fluids and exercise should not be separated.

Fluides and Exercises

Water, we have all heard how water is important to us whether you exercise or not, but do your really understand the implication of not having adequate amount of water or for that matter did you know that having too much water can be a problem? Water makes up approximately 60% of the body’s weight and must be consumed regularly.

Dehydration is the process of losing water from the body and rehydration the process of gaining body water and euhydration is the state of being in water balance. Hyperhydration is a state of being in positive water balance (water excess) and hypohydration the state of being in negative water balance (water deficit). euhydration is not a steady state but rather is a dynamic state in that we continually lose water from the body and there may be a time delay before replacing it or we may take in a slight excess and then lose this.

The main routes of water loss from the body are the urinary system, the skin, the gastrointestinal tract and the respiratory surfaces. our goal is to rehydration to euhydration. not easy for those of us who are not midful of our fluid intake. haveing water is importaant.

Water plays a critical role in an your mental and physical performance, yet most people have a tendency to avoid consuming water throughout the day and generally focus on consumption during exercise only. This practice be the cause for poor physical and mental performance. don’t wait till your thirsty.

Thirst is a poor predictor fluid needs. By the time the thirst reflex is felt, dehydration has already occurred, which can result in losing your competitive edge, or just feeling well. don’t dehydrate.

Dehydration is an issue and does cause a drop in energy and other important functions , but people get by and simply put it down to a busy day, they think that they may not have eaten well or need to rest more, very rarely do people deduce that it is possible dehydration why they are not feeling well or doing well.

“Once you are dehydrate, It can take up to two days to fully rehydrate the body back to normal.”

There are two different types of dehydration: voluntary and involuntary.

  1. Voluntary dehydration normally occurs when an athlete ignores the need to drink, has a poor thirst reflex, and/or refuses to carry a water bottle and consume fluids before and during exercise. Some athletes involved in sports with weight classifications, such as wrestlers, boxers, Mixed martial arts, will intentionally withhold fluids to meet weight requirements of the sport.
  2. Involuntary dehydration occurs when the athlete does not have control over his or her fluid consumption or the rate at which the fluids can be lost and absorbed. This often happens when an athlete’s sweat rate exceeds his or her ability to consume and absorb fluids from the stomach into the circulation. Some athletes are sometimes unable to access fluids on a consistent basis because of the demands of their sport.

On a brighter note Here is some advantages of the right amount of water/fluids in your body:

  1. Regulates body temperature (evaporative cooling)
  2. Promotes waste product removal from the exercising muscle
  3. Helps to prevent injuries
  4. Lubricates joints
  5. Maintains blood flow and oxygen to the exercising muscle
  6. Aids in digestion
  7. Optimizes muscle contraction
  8. Decreases mental and physical fatigue

Big question, how much water or fluid do you need? I want to make a side note here, when it comes to working out physical activity you may need more than water depending on how much you have perspired and other other factors. I will talk about sports drinks next time. for now I will use the term fluids. For every day normal actives low impact day it is about 8 glasses of water a day.

If on the other hand you are going to get physical, medium to moderate activity, then you should weigh yourself in dry, light weight clothing (or before and after exercise. After exercise, dry off all sweat.

For every 500 grams (500ml /2 cups) lost, 700ml (3 cups) of fluid need
to be consumed. The extra 250ml (1 cup) of fluid are needed to offset urinary and respiratory losses that continue after exercise.

So 15 to 30 minutes Before practice/competition:
Consume 250 to 500ml (1 to 2 cups ) of fluid.

During practice/competitionevery 15 to 20 minutes: Consume 150 to 350ml (0.5 to 1.5 cups).

After practice/competition: Consume 600 ml ( 2.5cups) of fluid for every half a kilogram lost.

Too much of a good thing can also be a problem, excessive amounts of water know as Hyponatremia. Athletes become susceptible to hyponatremia when they replace sweat
losses with water only or consume excessive amounts of
water before exercise. The optimal volume of fluid absorbed from the stomach is approximately 600 milliliters (2.5 cups) in the average athlete. Exceeding the 600-milliliter range has the potential to cause gastrointestinal issues and vomiting.

More to come on this subjet soon..

Cheers 😉

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One Comment on “Water, fluids and exercise should not be separated.

  1. I’ve never weighed myself before and after intense exercise to see my weight difference! Will do this. I’d be very interested to see my results! This was eye opening.

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