HYDRATION

Secrets about Hydration

Hydration Part 1

Water, of course being the primary ingredient for hydration, is essential for all energy production in the body. Water is also used for temperature regulation and waste elimination if ingested in adequate amounts. Inadequate hydration can result in up to 30% reduction of energy and between 50% to 70% of the body's weight is made up of water. Insufficient hydration in the body can result in a decrease of blood volume thereby reducing the over all oxygen transport ability of the blood to properly supply the muscles  during exercise. Since blood is used to regulate the body's temperature , inadequate cooling can occur.

           Your heart rate increases when the body isn't cooled properly which could result in heat stroke or heat exhaustion. The average human can survive without food for weeks on end but can only survive without water for 3 days. Water can be used to dilute solutions in the body and transport them to the various tissues including the transport of waste products. Thirst is not an accurate measure of the body's hydration requirements simply because age and environment can alter the thirst mechanism. The best way to effectively hydrate the body would be to set a schedule. You could handle the schedule one of two ways. You can either do 1 gallon per day or 2-3 cups 2hrs prior to working out  and another 1-2 cups 15 mins just before working out. During exercise, about 4 oz of water should be consumed every 15 minutes to replace water lost through sweat and maintain blood volume.

          As a guide for each pound of body weight lost through sweating while exercising, drink two 8 oz glasses of water. A loss of only 2% of body weight through sweating can bring on the onset of a lack of hydration. Here are some of  the early signs of a lack of hydration:dizziness, fatigue, headache, and loss of appetite.