| General Facts |
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| What Does Water Do? |
| How Do You Know When You Are Dehydrated? |
| Before Training.
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General Facts |
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A young male comprises 60% water.
A young female comprises 50% water.
During old age there is a significant loss from spine – 45% water.
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| We take water in via liquid (70%) and food (30%). |
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You can determine how much you lose by weighing yourself before and then after training.
General rule is a 1 litre of water per 1000 calories you expend.
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| Sweating is good for you – bodys way of maintaining a constant temperature. |
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| What does water do? |
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Transports glucose, 02 & fats to working muscles.
In urine eliminates metabolic waste products.
In sweat regulates body temperature.
In saliva helps digest food.
Lubricates joints & cushions organs and tissues. |
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| How do you know when you are dehydrated? |
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Well thirst is a good indicator but general means you are already dehydrated. You can lose performance by 10% every 1% loss in hydration.
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| Drink little and often throughout the day if sedentary 1.5 – 2.0 litres and active 2.0 litres or more. This increases with hot weather and more demanding training sessions. |
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Urine colour is a good indicator as if frequency ( every 2 – 4 hours is normal ).
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| Before Training |
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Before training ensure well hydrated and avoid caffeine and coffee as dehydate the body.
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| During training up to a 90-minute session drink water (250ml) every 15 minutes. Once you start training over 90 minutes (marathon training) start drinking isotonic sports drinks (250ml) every 15 minutes. To make your own isotonic drink mix 2g of glucose, 2g of sucrose and 2g of maltodextin (corn starch) and a pinch of salt with 100 ml of water. Also chilled drinks will absorb more quickly so keep cold. |
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| On completion re-hydrate the body. |
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