Water Facts, Water & Summer

We all know how important water is for our health. It becomes even more of a necessity when engaging in physical activity especially in the Summer months.

Without adequate hydration:

• Water will be taken from blood volume during the first few hours of water deprivation.
• It will take longer for nutrients to be delivered to and from muscles thereby affecting their performance.
• If fluids are not replaced, the body’s cells will lose water, which will lead to dehydration and overheating.
• Water losses of 9-12% total body weight can be fatal.
• With strenuous exercise, the body can lose two quarts per hour.

As for the Thirst factor, it:

• Maintains water balance.
• Presence of indicates mild dehydration.
• Can be blunted by exercise and overridden by the mind.
• Need to drink enough daily to replace losses from urine, sweat, feces and respiration.

How much do you need?

• Generally, 31 Grams or 1 Oz of fluid per Kilogram body weight (i.e. for a 68 Kg male (150 Pounds)... 68 Kg / 8 Oz cup = 8.5 cups daily.
• Weigh yourself before and after exercise, for each pound of weight lost replace with 16 Oz. fluid. OR: Drink enough until your urine is clear.