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Water is a vital nutrient for anyone who participates in sports or who is physically active.
Water constitutes 70% of your muscles and 60% of your total body weight;
an important component of daily functioning and performance activities.
Water acts as a coolant for body temperature through sweating and as a fuel for maintenance of body functions.
For anyone who is physically active, water is essential.
Dehydration, or lack of sufficient fluids, is a consequence of sustained physical activity without proper intake of water before,
during and after. Dehydration not only impedes top performance, but can have serious side effects on the body such as hallucinations,
visual problems, overheating and / or kidney failure. Symptoms of dehydration occur in a sequence.
The first are thirst, chills, clammy skin, throbbing heartbeat and nausea.
If the situation becomes worse, i.e. fluids are not replaced, other symptoms follow such as headache, cramps, shortness of breathe,
dizziness and / or disorientation.
Dehydration is avoided by following these set of rules:
Drink plenty of water even if you do not feel thirsty
Drink 1 � cups of plain, cool water 15 minutes before physical activity
Drink � cup of water 10-15 minutes during physical activity
Drink 2 cups of water after physical activity for every pound lost during
Sports drinks have a high amount of salt and sugar; these 2 ingredients can negatively affect performance
Avoid salt tablets; your diet will provide an adequate amount of sodium needed by the body
Avoid working out in heavy clothing or plastic suits as these will promote the situation for dehydration
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March
2001