Water is the most important nutrient for the body. It regulates the temperature and also helps to transport nutrients and wastage throughout the body. According to research, drinking water, about eight glasses a day was just a guideline. Water becomes the most popular drink because of its unlimited benefits. It is not only used for drinking purpose but on the other hand you can use water for thousands of different purposes such as cooking, washing, cleaning, etc. So, it is impossible to survive without using and drinking water.
People should ponder on the requirements of fluids that keep the body hydrated. It becomes necessary especially for athletes and those who engage in any physical activity. Intensity and duration of physical activities are directly related to dehydration. An athlete should think about his fluids intake level before, during and after a workout because proper fluid intake helps to increase comfort level and performance.
The requirement of Fluids During Exercise
As we all know everyone lost fluids during physical activities due to sweating. If we do not refuel our body tank. It may result in dehydration. Dehydration harms physical performance and health. Therefore, staying hydrated during exercise is the most important factor for any athlete.
Dehydration impacts on Physical Health
- The progressive strain on a cardiovascular system with a rise in heart rate will hamper the performance of any athlete.
- If an athlete is dehydrated by as little as 2 percent of body weight, performance can be impaired.
- If dehydration is 5 percent, then it will reduce 30 percent of aerobic capacity.
- The loss of Water about 9 – 12 percent of body weight may result in death.
Drinking Water Requirements to Avoid Dehydration
Calculate how much fluid is lost and how much an individual requires extra fluid gets important for his healthy body.
- 1 ml require for each kcal burns
- if energy expenditure is 2000 kcal for a day, then 2000 ml water is needed as a replacement fluid.
- During the exercise or particular event
- If you reduce 1 kg weight, it means 1-liter water loss from your body, and you need 1.5 l water. If you drink any fluid during exercise, it also needs to be added to measuring total fluid loss.
When you feel thirsty, it means you are already in a dehydration state.
For your health, drinking water is very important. The body needs nutrients in the shape of liquids, plain water, and foods. In spite of all that, your body needs large amounts of water on a daily basis. You can become dehydrated if your water intake does not equal to your output. During strenuous exercise and in warmer climates our body loses water.
Health Benefits of Drinking Water
Have a look at these few reasons which show why water is important for maintaining good health?
Maintain the Balance of Body Fluids
Our body consists of 60% of water. Digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature these are the function that bodily fluids do. These functions perform better because of water circulation in the body.
Control the Calories
As a weight-loss strategy, drinking water becomes an essential need.
Boosts Your Energy
If you’re feeling exhausted and tired, water will help you to become energetic. You feel tired when you are dehydrating. The heart pumps your blood, works more efficiently if you take the right amount of water on a daily basis.
Your brain tissue based on 70% to 80% on water. Your body and brain get stressed when you’re dehydrated and dehydration occurs if you’re feeling thirsty. Carry a bottle of water if you want to live a stress-free life.
The body gets stiffed because of the lack of oxygen. When you consume water your body is relaxed because the water contains oxygen that fulfills the oxygen requirement for the body.
Water plays a significant role in increasing body performance because it keeps your body hydrated and you are able to perform your activities effectively. When you feel thirsty, it means you are already in dehydration state so keep drinking water for your good health.