Weekly Fitness Challenge - Week of 10.19.09

Why Drinking Water Is Important For Health and Fitness:

It is a fact that you need water long before you feel thirsty. If you feel thirst – you are already dehydrated.

Your body is estimated to be about 60-70% water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temp. and provides the means for nutrients to travel to your organs. Water transports oxygen to your cells, removes waste, and protects your joints and organs.

You lose water through urination, talking, breathing, and by sweating. If you are very active, you lose more water than if you are sedentary. Drinking coffee, alcohol and/or taking diuretics or diet pills result in the need to drink more. These things actually dehydrate you, but make your body think that you actually are getting the amount of water that you need.
Symptoms of mild dehydration include chronic pains in joints and muscles, lower back pain, headaches, constipation and fatigue. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration.

How Much Water do You Need to Drink?

To Calculate Your Exact Hydration Needs Pertaining To Your Exercise Duration, The Weather and Your Weight Go To:

http://www.weather.com/outlook/health/fitness/tools/hydration

Twenty percent of your water need should come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice.

Drinking Enough Water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.

Sources:
Spigt MG, Kuijper EC, Schayck CP, Troost J, Knipschild PG, Linssen VM, Knottnerus JA. "Increasing the daily water intake for the prophylactic treatment of headache: a pilot trial." Eur J Neurol. 2005 Sep;12(9):715-8.
Armstrong LE, Pumerantz AC, Roti MW, Judelson DA, Watson G, Dias JC, Sokmen B, Casa DJ, Maresh CM, Lieberman H, Kellogg M. "Fluid, electrolyte, and renal indices of hydration during 11 days of controlled caffeine consumption." Int J Sport Nutr Exerc Metab. 2005 Jun;15(3):252-65.