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Water,
water everywhere...
Water
makes up more than half of our weight, and is a major component
of the tissues and cells of our body. The body can store water for
a short time, and without water we would die in a few days.
All
the cell and organs of the body depend on water for functioning.
Water keeps body temperature stable, by cooling and heating through
perspiration. We need water in order to build and repair tissues.
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- The
need for water also increases greatly as people exercise.
- Start
drinking before you feel thirsty. Because when exercising
the body loses water faster than it can be absorbed from
the digestive tract.
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Before exercise you should begin drinking water up to 2
hours prior and continue during and after exercise.
- A
common myth is the only way to sweat is through visible
perspiration. In fact women tend not to form large beads
of perspiration. So, it erroneously appears that women do
not sweat and need to take in less water. Replacing the
fluids being used to cool the body down is important for
maintaining peak performance
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Did
you know that Bone consists of more than 83 percent water?
It
(water) serves as a lubricant that surrounds the joints and allows
them to move smoothly and painlessly. Blood moves nutrients through
the bloodstream and carries away the waste products of our metabolism.
Blood is more than 80 percent water. Water is lost through urine,
digestion, bowel movements, breathing and perspiration.
Coffee
& alcohol don't count...
For
the body to function at its' best, water losses must be replaced
daily. We are taught that everyone should about drink 48-64 ounces
of water over the course of the day. The sensation of thirst insures
that you get the correct amount of fluids needed.
You
normally lose about 10 cups of water through the urine, perspiration,
bowel movements, and respiration. A healthy person maintains balance
by replacing lost fluids each day.
Although
water is the best, milk, juice, tea and soup, which are 90%water,
can help meet fluid needs. Coffee (caffeine) and alcohol, don't
count, because they act as diuretics and cause increased urination
and fluid loss.
Not all fluids come from water. With a healthy diet we obtain 3-4
cups of water a day from our food.
Failure
to drink enough fluids leads to dehydration...
If
you are living in hot and or humid climates you will need to drink
extra fluids. A good indicator of hydration is to check your urine.
If it is dark and minimal, meaning it is concentrated, chances are
you need more water. If the urine is light yellow or clear and you
urinate frequently, you are probably o.k.
Failure
to drink enough fluids leads to dehydration. With mild dehydration
you will develop thirst, fatigue, headaches, dizziness, or muscle
cramps. At this stage dehydration can be treated by drinking fluids
and cooling off. If there is continued fluid lost from the body,
the heart has to beat faster to move blood through the circulation,
straining to cool the body.
If water is still not replaced there then is a drop in blood pressure,
the skin no longer sweats and becomes hot and dry. As the body stops
sweating, a condition know as heatstroke develops. The body can
no longer cool itself, the body's temperature soars to critical
levels eventually causing brain damage and death, if medical treatment
is not sought.
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© 1999 PersonalMD.com. All rights reserved.
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