Water:
Basic Need
Water is your body's principal
chemical component and makes up about 60 percent of your body weight. Every
system in your body depends on water. For example, water flushes toxins out of
vital organs, carries nutrients to your cells and provides a moist environment
for ear, nose and throat tissues.
Lack of water can lead to
dehydration, a condition that occurs when you don't have enough water in your
body to carry out normal functions. Even mild dehydration can drain your energy
and make you tired.
Hydration
and Dehydration
It is generally recommended that
you drink at least eight servings (1.9 Liters each) of water every day in
addition to any other beverages, like soda, sugary fruit juices, or
coffee that you may drink. In fact, if you regularly consume caffeinated
beverages (caffeine is found in regular coffee, many kinds of tea, and
several sodas), you should drink more than eight glasses of water a day. This
may seem excessive, but remember that your body can begin to suffer from
dehydration before you even feel thirsty.
You should also surpass the eight-serving requirement if your body is losing
water more rapidly than normal. This can occur when you exercise, perspire in
excessive heat, are vomiting, or have diarrhea.
The most common symptoms of
dehydration are thirst, fatigue, and an especially dark or bright yellow tinge
to urine. Severe dehydration is potentially fatal, as it can lead your body to
go into shock and shut down vital organs.
Warning signs of dehydration include:
- dizziness or light headedness
- muscle cramps
- nausea
- headache
- dark urine
- sudden fatigue
- dry mouth and throat
Tips to remember when you
exercise:
Replace Fluid Before, During, and
After Workouts and Competition
- Dehydration is a common problem resulting when
an athlete fails to drink enough fluid to replace sweat lost through
exercise.
- By the time you are thirsty, you're already
dehydrated.
- Adequate fluid intake decreases fatigue and
chance of injury.
Pre-hydrate
- Drink at least 250 ml of fluid before sleeping
in the evening and before exercise.
- Drink 250 ml of fluid first thing in the
morning.
- 2 hours before exercise drink at least 500 ml.
- 1 hour before exercise drink at least 250 ml.
- During long endurance exercise, e.g. marathon
running, drink at least 250 to 500 ml every 15-20 minutes.
Rehydrate after Exercise
- After exercise drink at least 500 ml.
- Optimally, drink a carbohydrate-electrolyte
drink as soon as possible after training or competing.
Note: Practice hydrating during
training before trying anything new in competition. If you are unaccustomed to
consuming large amounts of fluids during exercise you may experience
gastrointestinal distress.