It's WATER of course!
Here's some quick facts about water (thanks to my handy dandy Nutrition Book!) :
We can only last a few days without water, but could last a couple of weeks without food.
Unfortunately, we can't store extra water.. so we need to replenish our bodies daily!
- A recommended 2.7 Liters for women and 3.7 Liters for men (This amount increases when a person is ill or participates in regular physical activity)
- However, the amount of water we need depends on our size, body composition, activity level, and environmental temperature and humidity.
Our bodies are 45-75% water, and muscle tissue is about 75% water by weight while adipose (fat) tissue is 10% water. (This is another reason why it's smart to build muscle!)
Water transports nutrients and wastes between organs and cells, maintains body temperature, cools the body during a rise in body temperature, is necessary for practically all metabolic reactions (reactant & product), maintains pH level, and is the major component of all body fluids.
About 81% of water intake comes from beverages, while the remaining 19% is contributed by fruits and veggies.
If you participate in high intensity sports or physical activity, adding sports drinks like Gatorade or Powerade is a smart move because they contain energy (glucose) and electrolytes to improve absorption and blood glucose levels.
We continuously lose water through evaporation and perspiration, urination, and some through feces.
The kidneys control and regulate excretion, which is why people with glandular disorders need to be careful!
Thirst isn't always a reliable guide to avoid dehydration because we could lose up to 1-2 liters/ hour and deplete our fluids before we actually feel thirsty.
- It can take our bodies from 30-60 minutes to absorb the water.
- Drink water/fluids often!
Diuretics: substance/fluid that increases fluid loss through urination like alcohol, caffeine, and some medications.
- When consuming any diuretics, you should constantly be drinking water to maintain hydration!
- Diuretics can lead to dehydration resulting in thirst, weakness, dry mouth, dizziness, and light- headedness
It's important to stay hydrated because dehydration decreases the level of physical and mental performance, alertness, concentration, and increases fatigue and headache.
Pay attention to your body! Some early signs of dehydration are fatigue, dry mouth, headache, and dark urine!
The best way to avoid dehydration? Keep a water bottle with you all day to remind yourself to drink water constantly! You'll stay hydrated, function more efficiently, and go green by using a RECYCLABLE water bottle!
No comments:
Post a Comment