WATER & HYDRATION


Daily intake of water is essential not only for the physical conditioning of the body but maintaining optimum emotional and mental states as well. When thirst manifest, dehydration is already underway and the body requires some 2 to 3 liters of water per day for several weeks to restore the tissues to their proper balance.

Recommended Water Intake:

There is no real one-size-fits-all approach to water consumption. Non sports science doctors often recommend 8×8 oz ounces (64 ounces total).  Of course, Athletes have figured out that they require a much greater intake and generally ingest 1ounce of water intake per bodyweight pound. That means that a 170 pound man requires much more hydration than just the usually recommended 64 ounces.  Another general rule of thumb that has been adapted by personal trainers is that men should consume 128 ounces of water daily, and women should consume 88 ounces. This doesn’t mean you need to drink this amount of water every day. Other beverages, as well as the moisture content of foods, also count toward your water intake.

Exercise: When exercising or engaging in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink or coconut water rather than plain water, to replace the sodium lost in sweat.
The human beings body is composed of 75 percent water or aqueous fluid. Humanity at its early origins come from an aquatic species.Since the days of creation the role played by water has not changed. Human beings owe a good part of their life to water.  In crisis situations, fear for example, the body prioritizes the vital organs getting its water reserves,  continues for as long as the body experiences water as scarce and ceases as soon as the body’s water balance has been restored. This mechanism contributes to survival as part of the fight-or-flight process governed by the sympathetic nervous system.

Hydration for Football Athletes

Because of the hectic pace of life in the modern world, it is crucial for people to drink water often. The control of water distribution in the body is of vital importance in regards to organ survival. Of these, the brain comes first. The brain represents two percent of total body weight but is irrigated by 18 to 20 percent of the body’s blood circulation who’s flow will fluctuate depending on the brains activity.

Credits: Knowledge from Dr. Martine Faure-Alderson

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