Balancing Your Body’s Water Needs

Water is one of the most important components in keeping healthy.  It comprises 50-70% of body weight, it regulates our body temperature, protects our vital organs, helps us absorb nutrients, and assists our body in all its biochemical reactions.  We can’t do without water and survive for very long; a loss of 20% of the water in our body will cause death, and a loss of 10% will cause severe disorders.   Here are some quick facts about water and hydration to keep your body’s fluid levels and digestion functioning optimally:

• Slow to moderate exercise helps digestion and pushes both food and water through the digestive system.  If you are having trouble with digestion, make sure you are hydrated, and try some moderate exercise.
• Try to avoid energy drinks.  They can lead to gastric disturbances and problems with gastric emptying.  Water is best
• Avoid a high fibre snack before exercise.  It increases water content in your gut and can cause GI distress.  Lower fibre is best before exercise.
• Symptoms of dehydration include nausea, vomiting, dizziness, disorientation, weakness, irritability, headache, cramps, and chills
• Be careful of over-hydration as well!  Excessive water intake can affect the sodium balance in your body and be very dangerous
• The ideal recommendations for water intake are:

–          Pre-exercise drink 500-600 ml (17-20 oz)

–          During exercise drink 200-300 (7-10 oz)