Why Water Is Important

[LLLLern]

Why Water Is Important

About 65% of your body is water:
- 92% of your blood is water.
- bones are 22% water
- Muscles are 75% water
- Brain is 75% water
What water does in your body:
- flush out waste
- regulates the body temperature
- carries nutrients and oxygen through your body
- Moistens the air you breathe out
- Protects and cushions vital organs
- Helps you swallow and digest
- Cushions joints

What are signs of dehydration?
- dizziness
- headaches
- thirst (you should never be thirsty)
- dark pee
- irregular peeing habits
- dry throat/mouth
- dry/itchy skin

What are signs of good hydration?
- energy-full
- peeing about every 4 hours (when awake)
- light yellow pee
- never thirsty

Ins and Outs of Water

How do I lose water?
- Urine (and stool), essential to remove waste from the body
- Sweating, to maintain body temperature under extreme stress
- Breathing
You're always "sweating" to a certain level, maybe you won't
have sweat beads or feel wet, but your skin is moist, and as
you know, water evaporates.

How do I take water in?
Just as humans, animals and plants are made up largely of water.
Which means aside from the fluids you take in, you also get
significant amounts of water from foods. For example, meat on
average contains 30%-40% water after cooking.
Vegetables 85%-98% on average
fruits 85-90% on average

On top of that good sources of water are:
- bottled water
- Fresh squeezed juices
- milk
- caffeine free soft drinks
- soups

Bad (or poor) water sources are:
- coffee
- tea
- caffeine containing soft drinks
- alcoholic drinks

Why are these bad? Because the caffeine and alcohol in the
beverages are diuretic, causing the body to lose more water
than it takes in from the beverage.







http://trulyhuge.com

[growstrong]

great find! knew it was important but reasons why help motivate many!

[B-natural]

c&p, good way to earn rep points I guess

[LLLLern]

just a good read thats all

i always copy paste

[LLLLern]

why did ya rep me lol

[transXisomer]

Very nice and to the point, I like it, Sticky!

[LLLLern]

Originally Posted by transXisomer

Very nice and to the point, I like it, Sticky!

thanks bro just another 1 of my finds

[thedude]

The every four hours rule doesn't apply to everyone though, because if I drink as much as I should through the day I go every half hour. Granted, I think I have a small bladder or an overactive one, but it doesn't work for me lol.

[SouthFire]

I personally take in about 62-74 ounces of filtered water everyday. This does not include the 30 ounces of green tea I brew each morning. In general I do go to the bathroom about once every 1-2 hours, but I also find that the water intake does give me energy, light yellow to white pee and I am hardly ever thirsty. On days I drink less, because of my schedule getting messed up, my body lets me know I need more water.

[jackdiesel77]

I always though caffeine drinks would cause dehydration as well. This said otherwise.


In a recent review article, “Caffeine, Body Fluid-Electrolyte Balance, and Exercise Performance,” published in the June 2002 issue of the International Journal of Sport Nutrition and Exercise Metabolism, researcher Lawrence E. Armstrong, a professor of exercise and environmental physiology at the University of Connecticut, found that caffeine is not the dehydrating demon some people believe. In fact, he concluded that caffeine is no more a diuretic than water.

For years, health and exercise experts have cautioned that consuming caffeine and caffeinated beverages can lead to dehydration. But Armstrong, an avid runner and a well-respected scientist in the field of thermoregulation and human performance, observed evidence to the contrary, so he reviewed the scientific literature to determine whether abstaining from caffeinated beverages was scientifically and physiologically justifiable.

“While there have been several studies done that show caffeine is a mild diuretic, there is no evidence that exercise, when combined with the consumption of caffeine or caffeinated beverages, will result in chronic dehydration, and this is contrary to the advice of most exercise physiologists, physicians and dietitians,” explains Armstrong, who has conducted fluid balance research since 1980.

Supporting Armstrong’s findings is an American Journal of Physiology August 2002 review of the literature on hydration by Dr. Heinz Valtin that cites a University of Nebraska study, which found that caffeinated beverages may be counted toward the daily fluid total.

Armstrong’s analysis of the scientific literature that was focused on moderate amounts of caffeine (equivalent to one to four cups of coffee a day) indicates:

When consuming a caffeinated beverage, the body retains some of the fluid.
Moderate caffeine consumption causes a mild diuresis very similar to that of water (water, when consumed in large volume, increases urine output).
A person who regularly consumes caffeine has a higher tolerance to the diuretic effect.
There is no evidence that consumption of caffeinated beverages causes a fluid-electrolyte imbalance that is detrimental to health or exercise performance.
Although additional research could help confirm these findings, Armstrong’s analysis of the literature is encouraging for regular consumers of caffeinated beverages. The article can be accessed at http://www.humankinetics.com/products/journals/.