H2O

Water is a fundamental part of our lives. Being second only to oxygen as essential for life, it is an indispensable component of blood, lymph and bodily excretions as well as every part of every cell in your body.

Human survival is dependent on water. The average adult body is 55 to 75% water. 2/3 of your body weight is water (40 to 50 quarts). A human embryo is more than 80% water. A newborn baby is 74% water. Did you know that everyday your body must replace 2 1/2 quarts of water? The Water you drink literally becomes you!

Since such a large percentage of our bodies is water, water must obviously figure heavily in how our bodies function. We need lots of fresh water to stay healthy. Aside from aiding in digestion and absorption of food, water regulates body temperature, carries nutrients and oxygen to cells, and removes toxins and other wastes. Our "body water" also cushions joints and protects tissues and organs, including the spinal cord, from shock and damage.

Water is lost in four different ways:
1. Through the skin via perspiration.
2. From the lungs as water vapor.
3. From the kidneys as urine.
4. From the intestines in your feeces.

In the event of severe water losses through sweating or diarrhea, the kidneys conserve water by producing less urine. Excessive loss of water will result in the sensation of extreme thirst. Dehydration can be fatal, which emphasizes the importance of water in your body.

Dehydration Severely Impacts Athletic Performance And Endurance

It's a known fact that a well-hydrated athlete always functions at a higher level than one who exercises in a dehydrated state. When you're dehydrated by just 4.3 percent, your performance drops by 22 percent.

When you exercise for one hour, you can lose a 1.136 liters of water. Each 500 grams of weight lost during exercise represents 450 mls of fluids, a condition leading directly to dehydration.

What are the effects of dehydration?

For one, it increases muscle glycogen use, which leads to premature fatigue. A 3 - 5% drop of water in the body can cause lightheadedness, headaches, dizziness and nausea. A 7% drop can use hallucinations and worse. Dehydration also raises the body's core temperature, which can lead to heat stroke and in extreme cases, even death. The solution, of course, is to drink plenty of water.

You should not wait until your thirsty before you start to drink water. By the time you are thirsty, you are already dehydrated. Drink water instead of other liquids, especially drinks with caffeine and sugar-laden juices, which contribute to dehydration. If you're active and exercise regularly, you should be drinking at least the minimum of 8 glasses of water a day. (2 liters)

If you plan to engage in prolonged and strenuous exercise you should drink 500mls of water two hours before exercise to allow time for adequate hydration and excretion of excess water. While exercising vigorously, you should be drinking 150 mls to 350 mls of water every 15 minutes to match sweat loss. After all, sweat is 90-99 percent water.