Water is called the essence of life for a reason. Our bodies are made up of about 70% of water. It is essential for our cells. It is a medium for transportation for nutrients, keeps different systems in our body balanced and it's also a temperature regulator. Without enough water, our brain, heart, lungs, nerves, muscles, kidneys cannot work properly.
While it's true that having a good training regimen and eating healthy can create an athletic body, there is an obvious part of the diet that needs the utmost attention. That's right, it's drinking water.
Importance of staying hydrated
Every chemical reaction within the body, including energy production and utilization, the construction, deconstruction and conversion of substances needs water as a medium. Only when your body is sufficiently supplied with liquid, enzymes and hormones can develop their full potential and thus efficiently show off the effects of training.
One of the easiest ways to tell if we are behind on the hydration train is by taking a peak in the throne after you've just peed. Yes, the colour is one of the best ways of telling if you're drinking enough or in the worst case scenario, in need of a GP!
Here is a colour chart that can help:
Milton Keynes | NHS.UK
Sometimes, checking the colour of your pee isn't enough. Here are some symptoms to look out for:
Everything in moderation.
Drinking too much water can be bad and lead to water intoxication. This usually happens to people who drink heaps of water during training or sporting events. The excess water can dilute the sodium in the blood and cause fluids to move inside the cells- causing them to swell. Drinking too much water can increase pressure in the skull. So if you think you're over-drinking, see a GP just in case.
So how much water should we drink?
How much water should you drink based on your weight?If you want to determine the exact amount you should drink according to your body weight, you can follow these steps:
Step 1. Take your weight in kilograms.
Step 2.Multiply it depending on your age group:
If you exercise, consider this.
You should add an additional 12 ounces of water per day for every 30 minutes you exercise.
Note: information provided is for guidance purposes only. Your water intake requirements will vary according to your health, activity levels, and whether you are pregnant or breastfeeding. Always consult your GP.
Capture Hydration. (n.d.). photograph, United Kingdom. Retrieved from http://www.miltonkeynesccg.nhs.uk/resources/uploads/Capture_hydration.JPG
Dehydration. (n.d.). Retrieved May 19, 2020, from https://www.nhs.uk/conditions/dehydration/
Firman, T., & Picard, C. (2019, December 26). Water intoxication: What happens when you drink too much water? Retrieved May 19, 2020, from https://www.medicalnewstoday.com/articles/318619#dangers
Sanders, J., & Stacy, A. (n.d.). Good Calculators: Water Intake Calculator. Retrieved May 19, 2020, from https://goodcalculators.com/contact/#about
Seitz, A. (2020, May 15). Water intoxication: What happens when you drink too much water? Retrieved May 19, 2020, from https://www.medicalnewstoday.com/articles/318619#dangers
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