IMPORTANCE OF WATER IN HUMAN BODY
Water is the main solvent in the body and, as such, serves many physiological functions. The primary functions of water include transport of gasses and nutrient/waste, lubrication and protection, structure from intercellular and vascular pressures, and body temperature regulation. Water is considered the most essential macronutrient, as death can occur in as few as 3–7 days in the absence of adequate fluid intake. athletes, especially those training 6-7 times a week and their workout session more than 1 or 2 hours, are at particular risk for dehydration, primarily because of increased fluid losses from sweating as a result of prolonged and intensity of exercise , especially when exercise is undertaken in extreme conditions such as warm weather, extreme humidity, or at altitude. Being properly hydrated improves endurance, allows the trainee to maintain their desired training intensity, and is vital to protecting against heat illness.
Fluid balance is the difference between the amount of fluid entering the body and the amount that leaves the body. after exercise, the TRAINEE needs to drink 16- 20 ounces (depend on environment & intensity of exercise) of fluid over the next few hours to meet fluid needs and associated obligatory urine losses that occur during rehydration.
Athlete's performance can be hindered by two fluid and electrolyte-related issues-hyponatremia and/or muscle cramps .The exact cause of muscle cramps remains unknown, some experts still believe that for many athletes, sodium depletion is a major predisposing factor behind cramping during exercise, particularly in warm weather conditions. Hyponatremia occurs when the concentration of sodium in the blood decreases to a potentially dangerous level. sodium balance can be disturbed by increased loses of large amounts of sweat or urine or ingesting large quantities of plain water in conjunction with a diet low in sodium. Restoration of water and sodium balance in recovery occurs more rapidly by adding moderate to high amounts of sodium to the rehydration drink. Adding a small amount of potassium may enhance water retention in the intracellular space and replace lost potassium during exercise.
GUIDELINES FOR MAINTAINING FLUID LEVELS DURING & POST TRAINING
1.) Weigh in before and after exercise, especially during hot weather. For each pound of body weight lost during exercise, drink two cups of fluid.
2.) Drink a rehydration beverage containing sodium and small amount of potassium to replenish lost body fluid.(we recommend SCOOP BCAA'S rich in electrolytes with 8 gram of bcaa's).
3.) Drink 7–10 fluid oz. of water or sports drink 10–20 min before the exercise.
4.) Drink 7–10 fluid oz. of water or sports drink every 10–20 min during training and competition.
5.) Do not restrict fluids before or during the exercise.