"... dedicated to
health, fitness
and weight loss"
fit
Subscribe here and get
your FREE E-book
"THE STUBBORN FAT SOLUTION"
Your e-mail will be safe with us.
slim
healthy
FITNESS
Optimum hydration
the majority of people drink only when they are thirsty and then usually only to the point they feel sufficiently satisfied. However this is not sufficient replenishment when demands are placed on the body and there could be problems as a result of low hydration levels.
Warning signs
The requirement to re-hydrate actually occurs long before your body issues the message telling you that you need to drink.
What are the signs of thirst? If you tend to rely on signals such as a dry mouth or an increase in body temperature then beware - they are actually indications that your body is already low on fluid.
A dry mouth is caused by a low level of fluid to keep your mouth moist. At this point, the actual level of fluid within your body has dropped to such a degree that your blood has thickened and decreased in volume. As a result your body is not able to disperse the heat generated from your exercise activities.
The thickening of the blood and its reduction in volume in turn causes an increase in body temperature.
As the blood can no longer absorb as much of the heat generated within your muscles, your temperature starts to rise. Now you have a very dangerous situation within your body.
The right balance
If lost fluids are not replaced quickly, the first thing normally will be evident is fatigue. This can be followed by what is commonly termed “heat sickness”, and if not brought under control in a timely manner, death.
But it is also worth noting that there is a reverse scenario to this situation. Over hydration can cause a condition known as “water poisoning”. During this phenomenon, levels of the electrolytes required within the body are diluted excessively which reduces their ability to function properly. The results can lead to brain swelling, which is often followed by a coma. Once again, if not brought under control early enough, death can result.
Even Professionals get it wrong
Surveys conducted so far, even on professional sports person, indicate that almost all participants underestimated the level of fluid intake during their sporting activities or workout.
This means that people undergoing regular exercise routines could be running on a deficiency of approximately 30 percent of the required fluid levels during the advanced phase of their workout. And these are people who are supposedly educated and constantly aware of the requirement to remain hydrated. It shows that most people’s perception of their requirements in relation to fluid intake is not very good.
While we need two liters of fluid intake per day to remain suitably hydrated, this figure is based on normal activity levels, not demanding workout. Most of us find it difficult even to absorb this level of fluid intake if we monitor ourselves accurately. It is little wonder that we all slip behind when the pressure is on.
Added ingredients
Between 60-70 percent of the body is made up of water. At any given time, around five gallons of blood are used to circulate the essential requirements to all parts of the body. Blood requires water as a constituent ingredient in sufficient quantities to remain thin enough to efficiently do this job.
This circulation system also doubles as internal air conditioning. The heat generated within our body as we work our muscles is absorbed and then re-dispersed on the surface of the skin, thus being radiated into the atmosphere through sweating. Through sweating we also loose important electrolytes, in particular sodium and potassium.
These electrolytes are the main constituents of sport drinks which have replacement electrolytes added. In some sports drinks also contain carbohydrates to help supplement the loss of food during exercise.
Is plain water sufficient to compensate for the overall effect of these processes when we place demands on our body?
Water alone is enough to satisfy thirst. But in many cases, if plain water is consumed without any other additives, it can cause the body to feel satisfied earlier. This means there are still deficiencies of electrolytes etc. This is why electrolytes are added to sport drinks. The thirst does not turn off as early and so you are more likely to take on sufficient fluids to meet your re-hydration needs.
Scientific evidence
Up to this time there is no scientific evidence available to support or substantiate any other forms of water. Oxygenated waters containing oxidants - and often peroxide - can cause damage to tissues and cells. Antioxidants are normally used to get rid of unwanted substances from your body.
In the other hand, some added minerals and vitamins do play a positive role in general body functioning. If you are eating a balanced diet, then most minerals added to drinking fluids are probably excess to requirements and flushed from your system.
The addition of other ingredients such as herbs is also generally thought not to be a good thing. These products often activate the body causing the release of adrenaline and can cause further dehydration through hyper activity.
Basic guidelines
There are a few basic guidelines to follow in achieving the best results when re-hydrating your body.
Firstly remember that you definitely need more fluids than you think you do.
When you think you have sufficient fluids on board - keep going - even if you no longer feel thirsty.
Secondly start your re-hydration program slowly as you work into your exercise routine. Start taking on fluids before you think you need to.
Thirdly don’t forget to eat - water is no substitute for food. You will need to consume both food and water if you are working out for an extended period.
Fourth, look for signs. There are many indicators that tell you have gone too far without replenishing your fluids. If you suffer from muscle cramping, feel light headed or have dry lips, all these are telling you “I need water”.
Fifth, check the color of your urine. If it is bright yellow you have already come to a point of a lack of fluid in your system. It should be a light yellow, almost clear, if you have been drinking sufficiently to maintain a proper level of hydration. Bangkok Post
