Water, the Forgotten Nutrient

With summer just around the corner we are all looking forward to those long days spent outdoors. Whether you exercise or not, hot weather puts extra fluid demands on your body. You can live for several weeks without food but you can only survive a few days without water. Although, water makes up almost 60% of body weight, it is often referred to as the “forgotten nutrient”.

Water does many wonderful things for the body...

...it regulates body temperature, assists in digestion, carries nutrients to body cells, and helps in elimination of body waste products. In fact the results of a recent study reveal that drinking high amounts of plain water ( at least 5, 8 ounce glasses) is as important as exercise, diet, or not smoking in preventing coronary heart disease. Additionally, if you are trying to loose weight, water may help in that effort.

The effects of a lack of adequate fluid are rapid, early effects of dehydration include muscle cramps, decreases in strength and endurance, dry mouth, headache, dizziness, and nausea.

This can happen in as little as 30 minutes during exercise in hot, humid conditions. Later effects include decreased ability to regulate body temperature, confusion, clumsiness, and even loss of consciousness.

Don’t rely on thirst to remind you to down another glass...

     ...as thirst is a symptom of dehydration. Most of us need at least 8 – 8oz. glasses a day. Keep in mind that beverages that contain caffeine or alcohol actually remove water from the body, so they do not count as part of your intake. After exercising, drink at least another 8oz. glass or two. For bike rides hiking or other long excursions be sure to bring 2 - 16 oz, bottles. If you freeze the second bottle it will be ready by the time you’ll need it.