Water - The Beverage of Choice

[warriorf]

Introduction to Water
The human body consists of nearly 60% water. Without it, you may only survive for a few days or less. Many people do not undestand the important role that water plays in overall good health. This neglect over time will most likely have negative effects on a persons health. If you analyze the average americans diet you will find that most people do not drink nearly enough water on a daily basis. In general, beverages like coffee, juice, sodas, & alcohol comprise most of our daily liquid consumption.

Water And Performance
The importance of proper water consumption cannot be stressed enough. The lack of water (dehydration) impairs every physiological function of the human body. Studies have shown that a loss of even 2% of ones bodyweight can affect circulation and decrease physical performance.

Effects of Dehydration
# Decreased Blood Volume

# Decreased Performance

# Decreased Blood Pressure

# Decreased Sweat Rate

# Increased Core Temperature

# Water Retention

# Increased Heart Rate

# Sodium Retention

# Decreased Cardiac Output

# Decreased Blood Flow to the Skin

# Increased Percieved Exertion

# Increased Use of Muscle Glycogen


Benefits of Water
# Enhanced Body Temperature Regulation

# Increased Metabolic Function (Fats used for fuel)

# Improved Liver Function

# Healthy Blood Volume Maintained

# Increased Distribution of Nutrients Throughout the Body


Water Consumption Guidelines
The average person should consume around 3 quarts of water per day (96 oz). Individuals participating in a weight loss program should consume an additional 8 oz per 25 lbs of bodyweight they carry above thier ideal weight. If you are training in hot climates or have a high work load you should also increase your water consumption.

# Consume 8 oz of water first thing after you wake up in the morning

# Try to replace Coffee, Soda, Juices with water

# Consume 16 oz of water 2 hours prior to your workout

# If you exercise for 60 minutes or less, water is the best replacement

# For exercise bouts longer than 60 minutes use a sports drink to replace electrolytes

# Fluids should be cold for more rapid gastric emptying


Just remember that water is the key to life. Don't let your body down by starving it of the most vital fluid.

[warriorf]

Another way to determine water intake:

Your body weight divided by 2 = Number of ounces of water per day

ex.
200 lb body weight / 2 = 100, drink 100 oz water per day

Add water if climate is hot or if duration exceeds 60 min.