The body, for its well-being and to enable it perform mentally and
physically, requires a balanced fluid intake. This means consuming at
least two litres of fluid a day.
Who, on occasion, has not longed for just one little drink to help restore their flagging energy? Achieving an optimal fluid balance can have a decisive factor on an individual's well being and performance. It affects both physical and mental ability whether one is a top sports performer running the 1500 metres or just an average person studying at school, or working in an office.
Water makes up 60-70% of men's body weight while women have 55-65% because of their higher body fat content and babies have a higher water content of an amazing 75%. Performance levels drop if a person's fluid intake is too low. A fluid deficiency of 2% of body weight is sufficient to start reducing the ability to perform. This can disrupt concentration, attention and the capacity to remember.
Insufficient water intake has side effects. Blood plasma and total blood volume decrease. The reduced blood flow to the heart results in the body becoming poorly supplied with blood and oxygen. If deprived of water, the brain, blood, muscles and other organs cannot function properly. Effects felt are fatigue and in the long term constipation and circulatory problems.
An important factor is striking the right balance between fluid and the intake of sodium and other so called electrolytes, including potassium. Normally we get enough electrolytes from our regular diet, but in cases of extreme exertion and heat, extra electrolytes, mainly sodium, need to be taken in the form of salt.
Who, on occasion, has not longed for just one little drink to help restore their flagging energy? Achieving an optimal fluid balance can have a decisive factor on an individual's well being and performance. It affects both physical and mental ability whether one is a top sports performer running the 1500 metres or just an average person studying at school, or working in an office.
Water makes up 60-70% of men's body weight while women have 55-65% because of their higher body fat content and babies have a higher water content of an amazing 75%. Performance levels drop if a person's fluid intake is too low. A fluid deficiency of 2% of body weight is sufficient to start reducing the ability to perform. This can disrupt concentration, attention and the capacity to remember.
The Bare Necessities
Two litres of fluid intake per day is needed as the body eliminates this quantity of fluid every day through the skin, lungs, bladder and intestines. As water is the body's most important component it cannot go without it for more than about three days. The amount of body fluid is regulated via the skin and the kidneys. Perspiration maintains internal temperature at a constant 37 degrees Celsius and the kidneys filter poisons and waste metabolic products from the blood by eliminating them via urine.Insufficient water intake has side effects. Blood plasma and total blood volume decrease. The reduced blood flow to the heart results in the body becoming poorly supplied with blood and oxygen. If deprived of water, the brain, blood, muscles and other organs cannot function properly. Effects felt are fatigue and in the long term constipation and circulatory problems.
An important factor is striking the right balance between fluid and the intake of sodium and other so called electrolytes, including potassium. Normally we get enough electrolytes from our regular diet, but in cases of extreme exertion and heat, extra electrolytes, mainly sodium, need to be taken in the form of salt.
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