Water Water is the most basic nutrient need. The body is composed of 50-75% of water, depending on age and body fatness (Howley, E. T., & Exercise Physiology (3rd ed.). Dubuque, IA: Brown & Benchmark.) Powers, S. K. (1997). Water is used for three essential body processes: temperature regulation, cellular processes, and body composition. Water is taken into the body through the consumption of fluids, water within solid foods consumed, and created within the cell through oxidation. Water is lost by urine excretion, stool excretion, sweat, and respiration. Therefor we must find a balance between our fluid intake and fluid excretion. During exercise our body regulates its core temperature through sweat. As a result we often excrete more water than we intake, which can lead to heat cramps, heat syncope, dehydration, heat exhaustion, and heat stroke. The most common electrolyte/fluid imbalances are heat cramps and syncope and dehydration. Heat Cramps and Syncope Symptoms of Heat Cramps: Dehydration is the most common water/electrolyte imbalance. If an athlete losses 2% of their fluid reserve, they will have reduced their work capacity by 10-15%. Each pound of weight lost represents 16oz. of fluid or two cups of sweat (Jordan, P. (1995). Fitness Theory & Practice (2nd ed.). Sherman Oaks, CA: Aerobics and Fitness Association of America.). Therefore, this measurement should be used as a guideline for fluid replacement after an exercise session. However precaution for dehydration should begin before during, and after exercise. General Training Guidelines for Fluid Intake •Everybody needs 64 oz. of fluid (water) every day for optimal cellular and metabolic processes. •Drink 2-3 cups of fluids up to two hours before an exercise session. •During intense and prolonged exercise sessions, or exercising in a hot/humid environment, drink 8-10 oz. every 20 minutes. •After exercise drink enough fluids to replace quench your thirst plus extra. •Use body weight after exercise as a guideline. Another important indicator to use for hydration is the color of your urine. If urine is dark colored or scanty, you have be dehydrated and need more fluids. Urine should be clear colored and copious (Jordan, 1995). Resources www.gssiweb.com   Return to Our Services