Water is essential for life.
It is recommended that we intake approx. 2 litres of water per day. These can be made up from food we eat, as well as fluids we drink. Water is also the main components of cells and blood which helps to maintain the body temperature. The body constantly loose water through perspiration.
Even if we are not sweating, water is being lost through breathing.
The more we exercise, the more water we need. If we don't drink enough water we are at risk of being dehydrated.
66% of adult body is made of water, and 80% of child's body is made of water.
Fluid replacement is important because being hydrated helps to regulate the body's temperature and maintain the normal functioning of the body.
staying hydrated will aid concentration and also helps to prevent headaches, constipation and strain on the kidneys.
Staying hydrated, also help to curb the appetite, prevent wrinkles and allow the liver to process more fats.
The easiest wat to monitor the hydration level on a daily basis is to checking the colour of your urine. The darker it is, the more dehydrated you are.
During exercise or warm temperatures, the body controls its temperature by diverting the blood away from the body's core and towards the skin. This helps to keep the internal organs cool and allows the heat from the blood to dissipate across the skin barrier. This result in loss of body fluid (perspiration).
Drinks such as sport drinks, fruit juices, plain water, coffee and tea count towards fluid intake. Foods can also contribute to water intake, especially fruit and vegetables and even dry food such as cheese or bread provide small amounts of fluid. We also obtain water as a by-product of some chemical reactions within the body.
One way to monitor fluid loss is to weight yourself prior to exercising to clean, dry clothing and again following your training session. To help ensure consistency of results, you should wear the same clean, dry for both weight ins and towel dry any excess sweat prior to weighing after the training.
Dehydration
Dehydration occurs when our body losses more fluids than we take in. This can affect the normal functions of our body. Dehydration can be life-thertening.
Just 2% of fluid loss is enough to affect physical and mental performance and if the fluid loss continues it could result in sickness. As heart rate and body temperature increases our exercise will also feel harder.
Dehydration is more likely in humid and hot weather. When the air is humid, perspiration on the skin cannot evaporate and this can lead to further increase in body temperature and dehydration.
Mild dehydration can be treated easily. Extreme dehydration can be life threatening and would need medical attention.
Symptoms of dehydration include headache, feeling thirsty, dark coloured urine, feeling dizzy, confused, tired, weak. we have dry mouth and throat and experience muscle cramps.
If dehydration persists it can also lead to more serious complications this include sunken eyes, irritability, confusion, low blood pressure, rapid breathing and heartbeat.
Extreme dehydration causes kidney stones and kidney failure, seizures or even heat stroke and death.
Sport drinks
Sport drinks can be categorised into: hypotonic (contain less sugar than blood sugar), isotonic (contain equal amounts of sugar as blood sugar) and hypertonic (contain more sugar than blood sugar).
Hypotonic drinks provide some energy (up to 4%) in the form of carbohydrates which will be absorbed very quickly and provide hydration and some fuel for your exercise. These drinks are useful before and during performance and widely used when calorie intake wants to be kept to minimum.
Isotonic drinks contain the same amount of glucose as blood sugar (5-7%). They provide hydration and good source of fuel. These drinks are useful before and during exercise distance events and high intensity activity to provide hydration and quick release fuel. They are also useful after the performance to rehydrate and replenish carbohydrates.
Hypertonic drinks provide higher level of glucose than blood sugar (to 20%). These are best suited for recovery as they provide high level of sugar. Used during activity it can actually increase dehydration as water will be used in breaking down the sugar.
Electrolytes
Sport drinks also contain electrolytes. Such as magnesium, calcium, potassium or sodium. They help to regulate the heartbeat and contraction of muscles. Electrolytes are lost in sweat and these drinks help to replenish them.
Electrolytes have capacity to produce electricity.
Labels found on drinks and bottles will indicate the the percentage of sugars within it.
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