Water is a vital nutrient needed by the body on a daily basis and is absolutely essential to life. The body is made up of approximately 75% of water. Signs of dehydration can impact severely on functioning of the body, as well as effecting physical performance in exercise. The average man should consume on average 3 litres of water per day, and a female 2.2 litres per day. Water intake would need to increase should the climate be higher than average temperatures and during exercising.
Athletic replacement of water is tabulated below:
1. Sufficient fluid prior to an event, on average: 500 – 750ml
2. 250ml per every 15 – 20 minutes of exercise
3. Any exercise beyond 60 minutes, the use of a carbohydrate containing beverage should be used, below 60 minutes, water is the preferred hydration source.
4. Aim to replace lost that have been fluids through sweat and urination.
The Importance of Water
Having sufficient hydration in the body will produce these outcomes:
- Blood volume is maintained
- Nutrients can be easily distributed around the body
- Liver function improved
- More fat can be used as energy
- Natural thirst returns
- Regulation of body temperature returns
- Metabolic function is improved.