You can’t live without it ‘Water – the essential nutrient’
Here Andy Thomas discusses this importance of water for athletes.
Although water does not have any nutritional value, it is often referred to as ‘the essential nutrient’. This is because it is needed for optimal function of the body’s cells. Our bodies are made up of approximately 70% water and it is in this watery environment that other nutrients like, carbohydrate, fats and protein are transported around the body. However, we have a problem in that we are constantly losing water through our skin, when we breathe and when we go to the toilet. Therefore, we need to ensure that we are replenishing the water we loose to ensure we do not become dehydrated, especially after exercise. As well as drinking we can also gain fluids from the food we eat, so by having a balance between eating and drinking regularly we can keep our water levels topped up.
When we exercise, we generate heat through the contraction of our muscle and the burning up of our carbohydrates and fats. As the body likes to maintain a constant core temperature of 370C water is used to transport the excess heat away from the body via the skin. Depending on how long you are exercising and in what air temperatures will determine how much sweat you will lose. Some measurement of sweat rates has been made and estimates of between 1.5 to 2 litres may be lost when participating in endurance activities.
Therefore, if you exercise or train regularly, you may need to consider whether you are taking in enough fluid to help your cells work efficiently. Think about what fluids you are taking prior to exercise. Try to avoid excess tea and coffee, as these tend to cause you to lose water. Consider how you might take on water during exercise. Use a sports drink bottle when in the gym or have a bottle holder on your bike. When you finish exercising, you will continue to sweat and therefore you will need to replenish these lost fluids.
Water can be a bit tasteless so add some fruit juice to make easier to get down. Keeping your fluid levels up will help you get the most of your training session and aid you in your recovery ready to get back in the gym for your next session.