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The benefits of water is one of the most vital substances for humans and provides huge problems, resulting in death if not enough is consumed. Around 50-60% of our total body weight comprises of water.
Dehydration can be fatal and this can occur if levels drop by 9-12%. Red blood cells carry oxygen to organs and muscles in the bloodstream. Blood plasma consists of water primarily. Blood plasma is also used to transport nutrients, glucose, fatty acids and amino acids.
It is also used for the removal of waste products such as carbon dioxide from the muscles. Hormones used in the body to regulate metabolism and muscular activity during exercise are transported through the plasma too.
Through sweating, water is used by the body to regulate temperature and prevent your core body temperature form exceeding healthy levels. If your core temperature increases by just 1?C, your athletic performance drops significantly. Blood plasma volume is a major factor which determines blood pressure and cardiovascular function.
During exercise, it is not unusual to expect to lose fluids at a rate of around 1-2% per hour. Thirst ensues following periods of dehydration and urine is a good indicator of these levels as clear urine depicts good hydration levels whilst dark urine suggests dehydration. When we exercise, we sweat, losing sodium. It is more important however that we replace lost fluids rather than worrying about lost electrolytes. Drinking more than we might think we need to often helps to maintain hydration levels as we may feel less thirsty than our hydration levels may suggest.
By replacing lost fluids during exercise, it is possible to increase stamina, endurance and cardiovascular function. Lactic acid is removed more effectively and efficiently and the regulation of temperature and endurance levels will tend to be much more sustainable. It is a good idea to drink little and often. Sometimes isotonic drinks are better for prolonged performance than just drinking water alone. This helps to replace lost blood glucoses and electrolytes. Thirst is the key indicator of dehydration. As combined with a healthy diet and regular physical activity, the amount we drink can play a vital role in determining our state of health and appearance.
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