The Importance of keeping hydrated

Now that the hot summer is over and autumn and winter approaches adequate hydration/ fluid intake can take a back seat in our efforts to keep warm, however, it is just as important to keep ourselves free from the effects of dehydration.

The body is made up of around 50-70% water. Even at rest we loose around 2.5 litres of water per day. This is lost through the skin, respiratory tract and excretion. We replenish this water from ingested liquids, water from food and water produced in the breakdown of food molecules in metabolism. Staying hydrated is essential for everyone, however if you are very active there is an even greater need than most to maintain proper hydration.

Water is the most important nutrient for life. The functions being, regulating body temperature and transporting nutrients throughout the body and eliminating waste products. Proper fluid balance is essential for good training performance, comfort and safety.

Fluid replacement may involve a number of distinct products, water being the most important component.

Dehydration occurs when the amount of water leaving the body is greater than the amount taken in.

Physical effects upon the body include,

• Mild dehydration can include, thirst, loss of appetite, dry skin, flushing of the skin, dark coloured urine, dry mouth and lips, fatigue and dizziness. These effects can be felt at 2% of fluid loss.

• At a loss of 5% fluid loss dehydration symptoms include, increased heart and respiratory rates, decreased sweating and urination, an increase in body temperature, extreme fatigue, muscle cramps, headache, nausea and tingling of the limbs.

• As the body temperature increases (during physical exercise or other exertions) sweating causes depletion of circulating blood volume leading to dehydration and thickening of the blood.

• There is a strain on the cardiovascular system, with a raise in heart rate.this increase is needed to maintain adequate blood flow to muscle and vital organs. This in turn hinders performance affecting a reduction in aerobic capacity. A water loss of 9-12% of body weight can result in death!

 An individual requires roughly 1ml of water/fluid for every Kcal burned. So if your energy expenditure is 2,000Kcal per day your fluid requirement will be 2 litres (2000ml) during hot weather this will need to be increased.

All drinks (apart from alcohol and caffeine loaded drinks) and some foods contribute to daily fluid intake. It doesn't all have to come from water alone.

The best way to avoid dehydration is to drink before feeling thirsty. Thirst is not a good indicator to re-hydrate. Drink small amounts regularly throughout the day.

One way to check if you are properly hydrated is to look at the colour of your urine. If it is pale or straw coloured you are fine. Any darker than this indicates that dehydration is setting in.