Water
Of all the integral compounds in all living organism, water is present in the largest quantity...
The cells receive the organic and inorganic compounds needed for their nutrition in aqueous solutions, and a big part of their decomposition products are also emitted in the form of aqueous solutions. Meeting the water demand of the organism, that is, introducing the appropriate quantity of “solvent” is an essential vital condition.The water content of the human body decreases with aging. The embryo consists of 95% water, the water content of a newly born infant is about 74 %, while the water content in an adult is only 65-70 %.
Of all the constituents of the nutritive materials, the shortage of water from the human body is the greatest loss. The body can survive food starvation for many weeks, while a four or five day thirst is incompatible with life. One of the many useful functions of water is transportation. Nutrition is delivered into the cells through the mediation of water included in the material between the cells. Nutrition is used within the cells through the contribution of water, and the end products are generated therein, removed and transmitted from the cells with the assistance of water to the lungs, kidneys, alimentary canal and finally outside the body.
Thermal body control is also connected to water – the temperature of the body decreases when water evaporates from the skin. When it is hot, or upon the impact of heavy work or sport activities, the internal temperature of the body increases. In these cases, the thermal sensors of the skin and the brain stimulate the sweat glands to work harder and the intensive sweating cools the body. The joints need water for smooth movement, water is needed in the alimentary canal for digestion, and water is essential for the operation of all the organs and all the cells. There is no life without water.
Between 2 and 2.5 litres of water leaves the body each day through sweating, breathing, urination and defecation and, accordingly, we should consume around 3 to 4 litres of water daily. The feeling of thirst indicates that we need some fluid! In summer, during sport activities or in the case of sicknesses that involve fever or diarrhoea, we need more fluid and in winter or in the case of less movement we need somewhat less fluid. A large proportion of water is introduced into the body as drinking water whilst the remaining part is introduced with meals made with water. The most important drink is water! Mineral waters are very good as the body needs the mineral salts that are dissolved in them – calcium, magnesium, iron, fluorine.
Fluid intake in the case of sport, before and after the sport activities.
Not recommending fluid replacement in the case of loads lasting a long time is a misconception that has survived a long time. New research supports the fact that the lack of fluids leads to the deterioration of performance. This is true because the body becomes dehydrated easily and, in turn, this increases the frequency of the heart rhythm and the temperature of the body.
“Whenever I am thirsty I drink”, but unfortunately this is already late! When the human body becomes dried out it alarms us by making us feel thirsty, but this alarm is unfortunately not good enough! It is like the fuel-level meter in a car - it indicates that there is not much fuel, but the car still goes, it still operates, and we can still move, but the question is “for how long”? We consume so little water when it is available for only a few cents!
What is dehydration?
Feeling thirst is already a serious alarm. Dehydration means that at least 3 % of the water content of our body is lost, but it could easily be an even higher percentage. This condition will produce a rather serious feeling of thirst.
In the case of sport activities, the loss of fluid is mostly caused by sweating. Naturally, it depends on gender, age and the weight of the body as well. Sweating depends, to a great extent, on the duration and/or the intensity of the load and on the external temperature.
This is why it is important to choose the appropriate sport clothing.
What are the consequences of excessive water loss?
The first consequence is the decrease in volume of plasma, that is, the blood becomes denser and the gas exchanging processes within the blood become hindered. The next problem is heat exchange which is accompanied by the electrolyte disturbance occurring within the muscles and which leads to muscle spasms.
The human body, for all its perfect functioning, needs an appropriate quantity of fluid. This is an issue that no one should ever forget!
Results can be very different individually. We cannot guarantee the above results for everybody, as results are dependent on eating habits, health condition, and fitness levels. Before you start exercising ask for your GP’s advice.