Drink Water!!!!

A young male athlete's body is about 75% percent water, while a young female athlete typically boasts about 70% percent. Nearly two-thirds of the water shows up in the muscles, while the rest can be found in the bloodstream. Men and women both, may find themselves "in a constant state of dehydration." Generally, athletes wait for their sense of thirst to signal that it's time to drink. However, thirst is sensed only after dehydration has started. More importantly, once you are dehydrated, it may take as much as 48 hours to properly re-hydrate. This is why so many athletes, unknowingly, are in a constant state of dehydration. As blood volume becomes diminished, blood flow along with oxygen and other nutrients to the muscles is significantly reduced, rendering them less functional. So, DRINK A LOT OF WATER !

* The latest research showed that water dissolve sodium your body needs to support muscles and bones, so now it's recommended to drink sport beverages, which don't dissolve sodium in your system. It's mostly true for drinking during work out, but we still prefer a little of regular water.

Water Functions

* Carries nutrients and waste in the body
* Maintains structure of molecules: proteins, glycogen, etc...
* Participates in chemical reactions in the body
* Acts as a solvent for most nutrients
* Lubrication and cushioning of joints, spinal cord, and fetus (during pregnancy)
* Helps regulate body temperature
* Maintains blood volume

Terms:

Intracellular fluid: fluid within the cells

Interstitial fluid: fluid between cells (component of extracellular fluid)

Extracellular fluid: fluid outside of the cells

* includes interstitial fluid, plasma, and the water in skins and bones
* accounts for 1/3 of the body's water


Hydration

Dehydration occurs when water output exceeds water input. Signs of dehydration include dry skin, dry mucous membranes, rapid heartbeat, low blood pressure, and weakness.

Water intoxication refers to the rare condition when body water contents are too high.

Sources:

* water - 100%
* fruits and vegetables - 90-99%
* fruit juices - 80-89%
* pasta, legumes, beef, dairy - 10-60%
* crackers, cereals - 1-9%
* oil - 0 %

Amount needed: a 2,000 kcalorie (average) energy expenditure person requires about 2-3 liters (7-11 cups) per day.