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Water -A-Fluid Connection Keeping Your Body In Motion During Physical Fitness Training

By David Wehrenberg

Water is essential for six functions of the body such as transportation of nutrients, hormones,antibodies, waste products and regulate body temperature to keep the body cool. We need to replace water volume around every 12 days to keep body functioning properly.

Our muscles contain approximately 78% water so with out proper hydration our muscles start to cramp decreasing our ablity to have succssesful work outs. Effects of dehydration, during physical training dehydration can occur with in one hour of intense training sooner if you have not taken in enough fluids pre exercise, Losing 1 to 2% of body weight causing poor performance, More than 3% body fluid loss can cause heat cramps, exhaustion and stroke.

First never drink alcohol or coffee as fluid replacement this will actually dehydrate you zapping all of the essential vitamin and minerals (electrolytes) from your muscles.

How much water is enough?

The Institute of Medicine says that men should consume roughly 3.0 liters (about 13 cups) of total water a day and women should consume 2.2 liters water (about 9 cups) of total beverages a day.

Even apart from the above approaches, it is generally the case that if you drink enough water (fluid) so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Since your training, your body will need more fluid to stay hydrated. Drink an extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional water/fluid intake. Your additional water needs depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.

Should you drink sport drinks?

I believe that drink sport drinks are a good idea for two reasons, first they will replace electrolytes in your muscles that you lose thru sweat, and secondly they make you thirsty so you will drink more. Most people don’t drink enough fluids before, during or after training which is key to keep your body fluids balanced for your best performance.

Which sport drink should you drink. I prefer Gatorade, I like the taste and the science behind their drinks, they will help maintain carbohydrate metabolism. Gatorade recommends 17-20 oz, Two to three hours before exercise, 28-48oz during physical training and 20oz for every pound loss post training for two hours.

Ok so if you take in enough water/fluids you will keep your body in motion.

I hope these recommendations will help you perform better prevent health concerns during your physical fitness training. Should you need help let me know. I encourage you to seek the help of a certified athletic trainer.

About the Author:

David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, Northern Virginia. His website is http://www.policefitnessbootcamp.com