Water Hydration

· The human body can be broken down into two basic compartments – lean mass (i.e.. muscle, bone, tissue) and fat mass (i.e.. essential fat in the brain, bone
marrow, organs and storage fat).

· Lean mass is approximately 73% water.

· A 1 to 2% dehydration level will not make you thirsty, but will negatively affect your physical and mental performance (i.e. poor stamina, poor concentration).

· The body can last up to six weeks without food, but it can last only one week without water.

Water is essential to good health

· Water is a key component of blood, which carries nutrients and oxygen to all the cells of the body.

· Water is a key medium for the body to remove waste products.

· Water is used in many metabolic functions (i.e. energy production).

· Water is a vital component of tissue that helps protect the organs, joints, muscles etc.

· Water is the lubricant for the brain and joints.

· Water is vital in regulating body temperature.

· Water helps to maintain skin health and appearance.

How much water should you drink each day?

The answer depends on your body size and daily activity level. On average an adult will lose between 1 to 3 litres of water per day. Water is lost through urine and faeces, sweat, and breathing.

 

This deficit is made up from moisture in the food that we eat and beverages we might drink. Some beverages like coffee or beer contain substances that cause a diuretic effect (i.e. caffeine, alcohol). These do not help to replace lost water. Therefore as a general rule of thumb it is a good idea to drink at least 2 litres of water each day in addition to other beverages.

This may seem like a lot at first, but over a few weeks your body alters its hormone levels and drinking the water will become easy. If you are exercising regularly you may need to drink more water to match your losses (i.e. increased sweating). 

Ways to incorporate water into your daily schedule

· Buy a bottle of water where you know the
volume. That way it is easy to calculate how much water you have consumed throughout the day.

· Buy a water bottle that comes with a sports cap so you can take it with you to any activity.

· Half fill a water bottle and freeze it overnight. When you take it with you the next day, you can top it up and have cold water for several hours.

· Have a 2 litre jug of water in the refrigerator and finish it by the end of each day.

· When dining out, ask for a bottle of water for the table.

· Replace some of the coffee and tea you might normally drink during the day with a glass of water. Aim for no more than 4 caffeine containing drinks per day.

· Form the habit of having water with lunch and dinner.

· Add a slice of lemon or orange to water to give it a hint of flavour.

· Using sports water is fine, but be careful, some of them are quite high in calories and they can be an expensive way of replacing your lost fluid.

· Make sure your Doctor has cleared you to exercise.

· Discuss your program with a doctor if you have high risk factors, or a known problem with your heart.

· Inform your Doctor if any symptoms occur during exercise.

·   Stop immediately if you feel unusual chest pain, dizziness, or discomfort when you exercise.

· Avoid exercise in excessive heat, humidity or cold.

· Choose clothes that suit the activity and the weather.

Dehydration

Dehydration occurs when the water content of the body is too low.  This is easily fixed by increasing fluid intake.  Symptoms of dehydration include headaches, lethargy, mood changes and slow responses, dry nasal passages, dry or cracked lips, dark-coloured urine, weakness, tiredness, confusion and hallucinations.

If you regularly don’t drink enough water there is some increased risk of kidney stones and in women urinary tract infections.  There is also limited evidence to suggest an increased risk of some cancers including bladder and colon.

Drink plenty of fluids

Water is best. Drink 250ml of water 15 minutes before exercise, and 500ml every 30 minutes as a general guide for fluid replacement.  For exercise lasting more than one hour, simple carbohydrates found in sports drinks (in concentrations of 6-8%) are considered beneficial to performance and body cooling. As a general rule, 8 cups of water should be consumed daily with or without exercise.  

Warm up and cool down

A warm up designed to prepare the heart and other organs of the body for physical activity should include approximately 2 minutes of walking, jogging, or mild exercise.

Appropriate stretching exercises should be performed following the warm up. Cooling down is also important as it prevents pooling of blood in the limbs, which can lead to fainting or dizziness.  An effective cool down consists of a gradual reduction in activity levels for 5-10 minutes, followed by general stretching.

For more information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.