Water

Why should we drink plenty of water? How can water affect our bodies? Check the list below to find out what happens when you don't drink enough water - get dehydrated:

6 items that decrease as a result of dehydration

• Blood volume
• Performance
• Blood pressure
• Sweat rate
• Cardiac output
• Blood flow to skin

4 items increase as a result of dehydration

• Core temperature
• Heart rate
• Perceived exertion
• Use of muscle glycogen

2 items are retained as a result of dehydration

• Water
• Sodium

How much water should you drink then? It all depends. Adequate hydration before, during, and after exercise is very important. Remember, the body cannot adapt to dehydration, which impairs every physiologic function. Some studies have shown that a fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels.

A good general guideline is: Sedentary men and women should consume on average 3.0 L (approximately 13 cups) and 2.2 L (approximately 9 cups) of water per day, respectively.

This is a generalized guideline and should be adjusted based on activity level.

If you're trying to lose weight, try to drink an additional 8 ounces of water for every 25 pounds carried above ideal weight.

Also, try to consume about 14 to 22 ounces of fluid 2 hours before exercise and drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise. And finally, if you work out hard, drink 16 to 24 ounces of fluid for every pound of body weight you lost after an exercise.

Cheers.