What is water?

Well, water is the essential nutrient needed to sustain life. Already knew that? How about this... Water composes 75% of all muscle tissue and about 10 % of fatty tissue, but in each cell water is needed to transport nutrients and throw out the trash. Water also composes more than half of the human body which means you go for more than a week without it, and you'd be dead!

Water Loss

Water that is lost must be replaced to insure healthy function of all internal organs. Come on, its not as hard as you may think to stay hydrated. As an active individual common sense will tell us that you need more water than someone who is inactive, and we all know why.... its the stuff that make your pits nice and moist after a jog (sorry if I painted too good of a picture for you) SWEAT! In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through persperation, the body enters a state known as, dehydration.

Dehydration

Muscle fatigue, faintness, loss of coordination, something familiar to you? You may be suffering from dehydration. In a dehydrated state your body cannot cool itself off which can lead to heat exhaustion and heat stroke. This can severely hinder an athletes performance. Lack of hydration will also lead to muscle cramps and we know how those feel.

It is important to drink even when your not thirsty. When you become thirsty, your already experiencing the effects of dehydration to some extent. Drinking before during and after exercise will help you stay hydrated.

During exercise water is the best fluid that you can drink for most individuals. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium (you may notice salt stains/rings on your athletic wear) should choose sports drinks and ensure that their diet contains adequate sodium to prevent hyponatremia (water intoxication). Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does not compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.

How Much Water Do I Need?

• Drink 17 to 20 ounces of water two hours before the start of exercise.
• Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.
• Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.