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Hydration
Last Updated (Thursday, 27 March 2008 14:06) Thursday, 27 March 2008 13:41
Nearly every function of the body is monitored and pegged to the efficient flow of water through our system. Water transports hormones, chemical messengers, and nutrients to vital organs of the body. When we don't keep our bodies well hydrated, it performs less efficiently which is especially noticeable at the higher end sports.
Many athletes are now using belts, backpacks, and waist packs that store water. These are a hands free way to carry as many as 110 fluid ounces. Today's latest products are suitable for sports ranging from snowboarding to adventure racing.
What's Water Good For?
Water is an essential component of the human body. The human body is made up of about 43% to 75% of water depending on age and body fat percentage. Without ample water intake, the pancreas is less efficient, acids in the stomach are not properly neutralized, and the functions of the intestine are inhibited. Over an extended period of time, this can lead to constipation, colitis pain, false appendicitis pain, and even hiatus hernia. You could probably survive for 4 to 8 weeks without food, but it is estimated that lack of water could cause death in about 10 days, at room temperature.
How Much To Drink
The recommended daily intake of water for a normal adult is about 64 ounces or 8 full eight-ounce glasses. If you're trying to lose weight, water intake is important. Not only for proper digestion, but to prevent overeating. The sensation of thirst and hunger are generated simultaneously to indicate the brain's needs. If you're not getting plenty of water, you'll likely eat more to satisfy your body's urge for water. When you feel hungry, try drinking a few glasses of water first. You may not be as hungry as you think.
There is a difference between drinking “enough” water and drinking “excessive” water. Like all other excesses, this one also carries it’s share of troubles if you push it to the extreme. So be sensible and drink “enough” water everyday.
Drinking plenty of water every day is especially important for people on certain medications. Diuretics cause excess urination and some medications for bipolar disorder may increase your risk of becoming overheated.
Using Water As An Appetite Suppressant
Water suppresses appetite. Since water has no calories, it acts as an ideal filler material in your stomach and gives a sense of fullness which in turn decreases your appetite. This works best for people who are already over-weight and are controlling their appetite in order to lose weight. Some studies have pointed towards how increased water consumption can in fact cause weight loss.
Hydration For Performance During Workouts
You know how some days you just can't seem to get into your zone when you're working out? You could be suffering from dehydration without realizing it. It's a known fact that you need to be hydrated to get the most out of your workout, but did you know that you may already be dehydrated as you walk into the gym? A loss in hydration of as little as 2% can have a negative effect on your performance.
Portable Hydration Systems
Many athletes are now using belts, backpacks, and waist packs that store water. These are a hands free way to carry as many as 110 fluid ounces. Today's products are suitable for sports from snowboarding to adventure racing.
The basic backpack hydration system is a collapsible pouch of water protected by neoprene or other sturdy material, with sternum, waist, and shoulder straps to keep it from shifting. The tube, which reaches down into the reservoir, has a valve at the end to make it simple to drink without having to grapple for access.
If you're doing any activity over two hours, its recommended to have 50 or more ounces of fluid on your back. If using it for summer sports, it should be well-ventilated and you want something that won't make your back and shoulders sweat too much.
Fit is important, as straps should be padded and not chafe, and if speed is important to you, look for a low-profile pack.
They usually cost between $50 and $100 for a hydration system and top brands include CamelBak, the granddaddy of water systems, as well as Hydrapak, Dakine, and Deuter. For winter climbers or skiers, The North Face even has a battery-operated heated hydration system that keeps water from freezing for at least 20 hours at 15 degrees Fahrenheit.
When you're shopping for a hydration system, you can choose from features such as detachable saddle bags, built-in speakers for MP3 players, rain covers, helmet holders, and bike pump pocket. Women's and children's fit packs are also available. For safety reasons, a pack with reflective surfaces is good if you're out in the dark.
Advantages of Staying Hydrated
Medical research has shown that regular water intake will help eliminate dyspeptic pains like gastritis, duodenitis, and heartburn. Without getting into the technical and graphic details of digestion, our bodies use many hormones, enzymes, and neurotransmitters to complete the digestion process. Increased water consumption has been shown to help relieve migraine headaches, high blood cholesterol, rheumatoid arthritis pain, allergies, and high blood pressure. And, since you're brain tissue is 85% water, your brain functions rely heavily on an ample water supply. (Maybe you're not really getting old and forgetful; you just need more water.) In fact, studies have shown that with prolonged dehydration, brain cells actually begin to shrink. The body is 75% water and 25% solid matter, and your body needs to stay well hydrated to operate at it's best. Not only will your body function more efficiently, but you may even avoid many health problems.
Some Tips For Staying Hydrated
Be sure not to confuse water consumption with fluid consumption. Sodas and coffee are NOT an acceptable substitute. In fact, you need to consume even MORE water if you're drinking sodas and coffee. Caffeine, one of the main components of most sodas, causes increased urine production and acts as a dehydrating agent. That's why you can drink sodas all day, and never feel satisfied. The water doesn't stay in the body long enough. Plus, you may mistakenly think that you've consumed enough "water" by drinking soda. When your body cries out for thirst, you're likely to over feed it with food instead.
Beer After a Workout Better Than Water?
Nov 2007 - Researchers in Europe have carried out a study and found that a glass of beer is slightly better at re-hydrating the body after exercise than water as the sugars, salts and bubbles help people absorb fluids more quickly.
"The carbon dioxide in beer helps quench the thirst more quickly, while beer's carbohydrates replace calories lost during physical exertion," the 'Daily Mail' reported.
Researchers at the Granada University in Spain came to the conclusion after examining 25 students who were told to do strenuous exercise in temperatures of around 40C until they were close to getting exhausted. Half of the students were given a pint of beer to drink, while the others received the same volume of water after the workout. Subsequently, the team measured their hydration levels, motor skills and concentrationability. Prof Garzon said the re-hydration effect in the students who were given beer was "slightly better" than among those given only water.
Based on the studies, the researchers have recommended moderate consumption of beer -- 500 ml a day for men or 250 ml for women -- as part of an athlete's diet. Previous studies have shown that sensible drinking of one or two units of beer a day could help reduce the risk of heart disease, dementia, diabetes and Parkinson's disease.
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