Why do we need to drink water ?

Our bodies are estimated to be about 60 to 70% water. Blood is mostly water and our muscles,lungs and brain contain a large amount of water.We need to drink because water is needed to regulate our body temperature and to provide the means for nutrients to travel to our organs.Water also transports oxygen to our cells, removes waste and protects our joints and organs.

What are the signs of DEHYDRATION ?

We lose water through  urination , respiration and by sweating. If you are very active, you will lose more water than if you are sedentary. Diuretics such as caffeine and alcohol result in the need to drink more water, because they trick our bodies into thinking we have more water than we need. Symptoms  include  chronic pains in joints and muscles, lower back pain, headaches and constipation. Thirst is an obvious sign of dehydration and in fact , you need water long before you feel thirsty.

How much Water do you Need to Drink?

A good estimate is to take your body weight in pounds  and divide that number in half. That gives you the number of ounces you should drink.If you weigh 160 pounds , you should drink at least 80 ounces of water per day. If you exercise you should drink an 8 ounce glass of water for every 20 minutes you are active. If you drink coffee or alcohol, you should drink at least an equal amount of water. If you are travelling on an airplane, it is good to drink 8 ounces of water for every hour you are on board. As you can see your daily need for water can add up to quite a lot.

Carry a Water Bottle

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by carrying a bottle with you, when working, travelling or excercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavour.

Drink to Thirst

New evidence says that thirst is the best protection for athletes, when it comes to drinking the correct amount.

• Drink when you are thirsty
• Don’t drink if you are not thirsty
• Rely on your thirst unless you discover it is leading you wrong.

Mike Misselbrook

Hampshire FA Fitness Co-ordinator