Water consumption

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Water largest constituent of the body, 60 to 70% of total body weight is made up of water. Water is important for the entire body structure function and metabolism. Optimum hydration status i.e.  Presence of adequate water is the must not only for muscle performance during workout but also to support muscle growth and fat loss throughout the day.

Muscle tissues have higher water content (75%), adipose tissue contains about 10 to 15% of water.

Water distribution in the body:-

  1. Intracellular fluid- Inside the cell
  2. Extracellular fluid- outside the cell

 

Water moves from one Compartment to other useful websites and other substances dissolved in it to maintain water balance.

 

Functions of water

  • Cellular structure and growth
  •  nutrient transport and waste excretion
  •  Metabolism
  •  maintaining core body temperature

 

Requirement of water and salt

  • Total quantity of water-

if workout intensity is low- LBM(in kg’s) x 40=water (ml)

If workout intensity is moderate to high- LBM (in kg’s) x 50=water (ml)

 

  • Distribution of water

Water intake must be well distributed throughout the day so as to keep the body in a hydrated state at all times. During post workout water requirement is high

 

Dehydration

Dehydration is inadequate water or an imbalance of water and salts in the body. Fluid loss more than 1% of body weight is termed as dehydration

 

Effects of dehydration

  • Muscle breakdown and loss
  •  Drop in BMR
  • drop in fat burning
  •  fast ageing due to faster breakdown of all tissues
  • Drop in immunity and energy levels
  • high risk of muscle cramps during exercise

 

Optimum hydration is therefore a must for an exercising population, reasons

  • Improve body performance, maintaining good blood circulation to working muscles, skin and brain: Maintaining body temperature in the core and muscles: efficient nutrient delivery: energy production and conservation: improved muscle performance and brain function
  •  fast results( muscle gain and fat loss)
  • anti aging: increasing anabolism over catabolism: maintaining immunity: detoxification of body