Most people have some idea of the importance of drinking enough water. However from my experience people don’t quite fathom that hydration isn’t just optional, it’s a necessity and our body needs it to both survive and thrive. Water is vital to so many of our body’s functions, so much so that without it you’ll be lucky to survive 3-4 days pending the conditions. Our body is made up of 60% water which can be lost through sweating, breathing and going to the toilet and we must replace this fluid by drinking water. The purpose of this article is to educate you on why water consumption is so important, make sure you understand how much you should be consuming and show you the impact it can have on your health and fitness.
Water’s Function In The Body
Water is the main component to most parts of the body and plays a major role in almost all of the body’s functions. Water is responsible for flushing waste and toxins from the body all the way through to boosting our cognitive function. During exercise we need water to regulate our body temperature, lubricate our joints and to circulate oxygen to our working muscles and organs. Dehydration can make us feel sluggish, therefore staying hydrated can help to elevate energy levels meaning we can train at a higher intensity for longer. This will better allow you to improve on your current fitness levels. When it comes to weight loss, muscle gain and performance we need water to aid in the metabolism and transport of carbohydrates, fats and proteins for energy. Water also helps to improve satiety which means your chances of snacking and making poor food choices will decline. The body needs water for the repair, growth and reproduction of cells and therefore is key to your recovery and physical development.
Signs Of Dehydration
It doesn’t take much for your body to show signs of dehydration. In fact it only takes 2% dehydration for your cognitive function to become impaired therefore disrupting your thought processes, shortening your attention span and compromising your coordination. Dehydration also adversely effects mood and can cause dizziness or headaches. A dry mouth, dark urine or a lack of urination are all sure signs that you are becoming dehydrated and steps should be taken to rehydrate should you experience these symptoms. Water also plays a role in digestion which means signs of bloating or constipation can reflect that you are dehydrated. Muscle cramps or cravings for salt may also indicate the body is in a state of dehydration and lacking electrolytes.
How Much Water Is Enough
There are varying ideas on how much water we should be consuming day to day. It is commonly suggested that 8 glasses or 2 litres is adequate but this is a very standard recommendation as we all have different requirements. What I’m trying to say is that you wouldn’t expect one individual who weighs 50kg and is inactive to need the same amount of water as another individual who weighs 80kg and is extremely active. A good rule of thumb for you daily intake is to aim for 1L of water per every 25kg of body weight plus and extra litre of water for each hour of exercise that you participate in. It is really important to consider all factors ie your age, size, body composition, activity level (both incidental and planned), climate and your overall health when determining your intake to ensure your body gets the water it needs for optimal function. It’s also just as important to start hydrating as soon as you wake and at regular intervals throughout the day. Sipping often is a far more effective way to hydrate then drinking nothing all day and trying to play catch up later in the day.
Proper hydration is vital to your everyday performance and also your performance during exercise. Tracking your water intake is a great way to make sure you are meeting your daily requirements and it can help to ensure you a hydrating at regular intervals throughout the day. If you struggle drinking water because you think it lacks flavour try drinking sparkling water or putting some fresh fruit in your bottle to give it that extra kick of flavour. Your body needs water so make it a priority, trust me your body will thank you for it.
xx Tara
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