Water And Fluid, Thirst, How To Keep Hydrated, Dehydration Check.

Fluids and Water

Fluid or water is the most significant part of nutritional diet. The body sans fluid can not last more than a week. Fluid which constitutes over 60 per cent of the body weight and is very crusial for all the cells.

All metabolic reactions including production of energy, occur with the help of water.

The nutrients and oxygen are carried to the cells and the body is made free from toxins by one key flood-blood. Apart from protecting the nervous system fluid works as a lubricant for the joints and eyes. Above all, the body temperature remains stable with the proper hydration. For example, you start sweating when you feel too much of hot.

The levels of fluid in the body must be maintained through regular fluid intake because water continues to comes out of body through sweat, breathing and urine.

According to experts at least 1 liter of water should be consumed for every 1000 kcal expended. Drinking at least 1.5 to 2 litres a day will be sufficient because the requirement of one third of water in the body is fulfilled by the food.

However, your body will require more water during hot weather and when you exercise.

Drink water before, during and after a workout

If you drink water before and during exercise, you can perform to the utmost and keep going longer. Water maintains body temperature especially when your exercising muscles produce excess heat.

Water that flows from blood and extra cellular (outside the body cells) spaces to the skin's surface, is evaporated by heat or sweating. The requirement of water during exercise is not fulfilled, there will be a considerable drop in the volume of blood which in turn will stress the cardiovascular system and increase the heart rate. Consequently, the blood pressure will go up and exercise will feel much harder.

In addition to this, the non-fulfillment of water will cause loss of concentration and feeling of tiredness. The dehydration will cause body weight to reduce by 4 per cent and drop the strength 20 to 30 per cent resulting in headaches, cramping, dizziness and nausea. Chances of heat stroke and death increase in case of severe dehydration with 8 to 10 per cent loss of body weight.

Thirst

Thirst is the signall for you to take enough fluid or water. When you are thirsty, your mouth and throat become dried making you crave for drinking and your body signals dehydration. The osmoreceptors in the hypothalamus region of your brain detect changes in the osmotic pressure and volume of body fluids.

The decrease in body's fluid level leads to increase in sodium concentration and osmplality of blood, signalling the thirst sensation in the hypothalamus. Your thirst is like a red flag which indicates that you are already dehydrated by at least 2% of your body weight. Withough wasting time you must go for top up to restore your stable condition. Water intake is must before, during and after a workout so as to ensure proper hydration.

How much of fluid should be taken?

Before you go for workout you must ensure proper hydration. You should take 500 ml of fluid two hours before training, then additional 125-250 ml just before workout. Take 125-250 ml fluid in every 10-20 minutes during workout.

If the weather is hot and humid, you should take more fluid. Your regular drink breaks should be a part of your workouts. You should start drinking early in your workout. If you delay it will make you thirsty and dehydrated besides affecting your performance. The feeling of

The feeling of nausea at the time of drinking indicates dehydration. Therefore you must make sure that you drink plenty of water. After your workout make up for the loss of fluid. Take 500 ml soon after your workout is over, then keep drinking at regular intervals.

How to keep hydrated?

Always keep a water-filled bottle on your desk.
Carry a water bottle with you wherever you move throughout the day.
If if feel that tap water does not suit you, you must try bottled water. You can also take the bottled water by mixing flavor of a slice of lemon or lime with it .
You can try options like flavored water and 'low calorie' soft drinks, herb, fruit tea, weak tea, and coffee substitutes. It would be better to avoid those laden with artificial sweeteners and flavors.
Ensure a 'water break' at least once in an hour. For this you can set the timer on your watch as a reminder.
Develop a habit of having a water break instead of a coffee break.
Take water water before, during and after your workout.

What should you drink?

Water makes up the loss of fluid in your body when you are training for less than one hour. Sports drinks with contents of carbohydrate and sodium are beneficial especially for athletes who are exercising rigorously for more than one hour. Most sports drinks containing 4-8 g carbohydrate/100 ml, are good for maintaining blood glucose levels and combating fatigue when muscle glycogen levels run low.

You are likely to do a few more repetitions or sets at the end of your workout with sports drinks especially when you are training for more than an hour. However, there has been no study so far on the effectiveness of sports drinks on strength-training exercise lasting less than one hour.

If you are willing to burn your excess body fats, you should certainly choose water instead of taking sports drinks which can otherwise add unnecessary calories.

Dehydration check