Hydration

Updated: Dec 23, 2019

Your body needs water to survive! Water makes up two thirds of our bodies. According to H.H Mitchell, journal of Biology Chemistry 158, the brain and the heart are composed of 73% of water, the lungs are about 83%, skin 64% and muscles and kidneys 79%. Your organs, cells and tissue need water to function properly. It transports nutrients and gets rid of waste. It also regulates your body temperature and helps with digestion. You cannot survive more than a week without it!


It is important to drink water to replace what is lost during the day, whether it is from regular activities or in higher quantities if you are an active individual. According to the Food and Nutrition board, it is recommended that women consume 2.7 liters(91oz) daily and men 3.7 liters(125oz) through a variety of beverages like smoothies, juice or in food (20%) like fruits and vegetables. If you are active you will need more!


If your body does not have enough water to cool itself, the body becomes dehydrated. Symptoms of dehydration include fatigue, dry mouth and brain fog.


Please note that thirst is not an indication that you need to drink. If you are thirsty, you are already dehydrated!


In- regards to Exercise.


Joints

Water is extremely important for your joints to stay healthy. Synovial fluid contains water. Therefore less water means less synovial fluid which in turn means less joint protection.


Muscle

Due to the fact that your muscles are composed of so much water, dehydration can lead to muscle fatigue and muscle cramps. I tend to sweat a lot when I exercise. It always amazes me how much more energetic I feel after an hour of hydrating post work out.

Also when we lift weights, you tear down the muscle protein fibers. As the muscle fiber repair, they grow thicker, this happens through a process called muscle protein synthesis. Water is need for muscle protein synthesis. So if the muscles are not hydrated then that can slow down muscle growth and recovery.


Brain

As mentioned earlier, the human brain is composed of approximately 73% of water. Water gives the brain electrical energy to function which includes memory function. When we are dehydrated it becomes more difficult to concentrate therefore this can affect the intensity of your workout!


Fat metabolism

The kidneys need water to function properly. If you don’t drink enough water then the kidneys can’t fully do their job causing the liver to go into over drive. The liver metabolizes fat and so if the liver is helping the kidneys that means less fat metabolism (less fat burnt).


Feeling of being fuller

Drinking more water can make you feel fuller longer! At least I do!


Helps keep you regular

Water helps you to be regular as it aides in digestion and helps prevent constipation.


Recommendations

According to the American Council On Exercise (ACE):

Hydration Hints include:

-Drink 17 to 20 ounces of water 2 hours before the start of exercise

-Drink 7 to 10 ounces of fluid 10 to 20 minutes during exercise

-Drink 16 to 24 ounces of fluid for every pound of body

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