WATER WORKS
IF YOU WANT TO FIGHT FAT FASTER OR SIMPLY FUNCTION AT FULL CAPACITY, YOU NEED TO AVOID DEHYDRATION HERE’S WHY AND HOW
Water is an essential component of the human body, helping with everything from the transportation of nutrients, to the elimination of waste products, the maintenance of blood circulation and healthy digestion. Insu cient water intake causes dehydration, and dehydration reduces the body’s ability to regulate those processes in varying degrees – all of which can have profound and detrimental e ects. For example, dehydration may reduce absorption of nutrients in the gut, resulting in less e ective bodily processes due to the lack of micronutrients (such as fat loss).
WHY DO YOU NEED WATER?
ere’s a reason humans can go weeks without food, but only a few days without water. Every single one of the trillions of cells in your body depends on good hydration to function e ectively, and research out of the California University of Pennsylvania has shown that even a one per cent decline in uids (per percentage of bodyweight) can negatively impair performance.
e male body is 69 per cent water, meaning you’re more H2O than anything else. It plays a crucial role in – among other things – protecting and cushioning the brain, spinal column and other tissues; regulating body temperature; lubricating joints; and removing toxins through perspiration and excretion.
HOW MUCH WATER DO YOU NEED?
e general rule of thumb is eight medium glasses a day, but that’s a very loose guideline (how big’s a glass?) and exactly how much will depend on body size, activity level, temperature, humidity, diet and myriad other factors. Most of your daily uid intake doesn’t actually come from drinking plain water, but instead from the food you eat and other drinks. For example, a banana contains 90ml of water, as does 100g of tomatoes. e US National Research Council advises a total daily water intake, which includes water from food and all other sources, of 3.7 litres for men.
“Every single one of the trillions of cells in your body depends on good hydration to function effectively”
Research has also shown that consuming 500ml of water prior to food reduces caloric intake of meals and leads to greater weight loss. To avoid dehydration, consume approximately 0.04L water per kg body mass. So if you weigh 75kg, aim for 3L water a day.
WHAT HAPPENS WHEN YOU’RE DEHYDRATED?
e less water in your body, the thicker your blood. at forces your heart to pump harder to deliver oxygen to your brain, organs, muscles and every cell in your body. If you’re dehydrated, your body will be going haywire trying to x the problem, and as dehydration gets worse you’ll feel thirsty, dizzy and irritable – and have a banging headache. Without water, at this point your condition will worsen into fatigue, exhaustion and poor motor function, so you’ll become clumsy and uncoordinated.
HOW DOES DEHYDRATION AFFECT PERFORMANCE?
Even a one per cent decline in
uids as a percentage of total bodyweight can negatively impair performance, according to research from the California University of Pennsylvania, while a decline of three per cent or higher signi cantly increases the risk of heat exhaustion or heat stroke. Dehydration of two per cent impairs mental performance in tasks that require attention, psychomotor and immediate memory skills, according to a study published in the American Journal of the College of Nutrition.
e more activity you do and the higher the temperature, the more your daily uid intake must increase to avoid dehydration. Research in the journal Nutrition advises drinking 200ml to 285ml of water for every ten to 20 minutes of moderate exercise. If it’s hot and you’re working out at a high intensity then you will need more, and you may need electrolytes, too…
WHY MIGHT YOU NEED ELECTROLYTES?
Sweating is your body’s defence system against overheating. Unfortunately, though, when you sweat you lose some important minerals known as electrolytes, including sodium and potassium. Electrolytes support a number of bodily functions, including energy production and uid balance.
If you’re training for less than an hour in average temperature and humidity, you’ll be ne to rehydrate with water, but when training is longer, more intense or in hotter conditions, taking on around 1.7g to 2.9g of electrolytes per litre of water helps your body absorb uids more quickly, according to research in the journal Sports Medicine. Another study, published in the Journal of the International Society of Sports Nutrition, found that pure coconut water and coconut drinks made from concentrate were as e ective as sugar-based sports drinks at aiding rehydration.