It is tasteless, colourless, odourless and it has no calories. This simple molecule is the most vital ingredient for growth and health. What is it? Water! Any gay model will tell you, it’s not just the moisturiser – it’s the moisture. You have to have enough water for your skin to look good in the first place. Let me explain to you now why you won’t achieve any of your training goals if you don’t get enough of this stuff!
Water is the most abundant nutrient in your body, making up about 60% of your body weight. Here is a short list of the functions of water relevant to you and working out:
1. Temperature Regulator
When exercising, only 25% of the chemical reaction that produces energy is actually used for moving the muscle. A whopping 75% is wasted as heat. To get rid of that extra heat, your body perspires. As the perspiration evaporates, your blood and body cool. Without enough water, you could easily suffer from heat exhaustion.
Fit lads need to drink lots of water!
2. Joint Lubrication
The lubricant between your joints is called synovial fluid. It is essential for healthy joint maintenance. When exercising, synovial fluid release is increased to allow the joint to cope with the increased stresses and strains placed on it. Insufficient water will more likely result in joint injury.
3. Water and Muscles
Ever come in to the gym and you felt tired even before you’ve started? One reason may be dehydration. Muscle is one place in your body where water can be found in the highest concentration. It is used for protein synthesis, cell volumisation and nerve activation to name just a few functions. You will start to feel thirsty after you have lost about 2% of body weight. By this time, it really is too late and you should get hydrated as soon as possible.
The best plan is to prevent dehydration in the first place. So how much water is enough water?
Water can be obtained from various sources - not just drinking it plain - though this is the best way of obtaining your water. For example, fruits and vegetables are anywhere from 75 to 90% water. Meat, 50%. Fruit juices, milk and sports drinks are more than 85% water. Usually, you consume about four cups of water a day from food alone - but only if you are eating a lot of fruit and vegetables.
The absolute minimum for water daily intake is 8 cups of fluids. Remember, that’s daily. If you exercise, this needs to be increased to as much as 12. Make sure at least five cups are pure water.
When exercising, you will lose about four cups of water per hour. So it won’t take long for that 2% figure above to be reached and you will start to fatigue early.
You have to replenish water as you exercise. To make sure you are hydrated enough, here are some guidelines to follow:
Scott Sherwood
1. Before exercise
Drink at least 2 cups of fluid 2 to 3 hours before exercise. Drink 1 cup of fluid immediately before your workout. If it is very hot, or cold, these amounts should be increased.
2. During exercise
Drink 1 cup every 15 minutes during exercise. Don’t worry, you won’t feel ‘bloated’ for long.
3. After exercise
For every hour that you worked out, drink two to three cups of fluid - preferably within two hours of finishing your session. Carry on by drinking an additional one to two cups for the next four hours.
This all sounds like a hell of a lot of water! You will be surprised at how much you will be able to drink. Your body will more than appreciate it!
SPORTS DRINKS
I get a lot of questions about sports drinks and whether they should be taken and if so, when.
If you are planning to exercise for longer than forty-five minutes, then sports drinks are for you. If not, and that includes most weight training, they are not going to perform the function they are designed for. Your body will use them only as a water resource and nothing else.
Why? You only start to lose electrolytes through sweat after forty-five minutes. Your body won’t be able to utilise these electrolytes under this time. Same too for the carbohydrates. Make sure the carbohydrates do not exceed 9% to ensure optimal carbohydrate metabolism.
WHAT NOT TO DRINK!
During exercise, try to avoid the following:
Fruit juices - because of the fructose content in the juice, the body cannot properly utilise this sugar alone while exercising. It can be found in sports drinks but works in combination with the other sugars for a more beneficial effect.
Sports Drinks – if the carbohydrate content is over 9%. Drinks at these concentrations can cause cramps, nausea and diarrhea.
Try minimising the amount you consume of the following – anytime!
Soft Drinks - these drinks are laced with sugar – about 10 to 16 teaspoons per can. This sugar keeps the fluid in your stomach longer so less water is available to the body. They can actually make you thirstier!
Alcohol - it is true to say that research has shown that one drink of alcohol per day will improve levels of good cholesterol (HDL) in your blood. But can you be sure you’ll stop at one and so increase your chances of heart disease? Surely a better way for prevention is by eating a healthy diet and exercising? Then you’ll look better, feel better and the other fit lads are going to want to chat with you!
