Facts About Hydration & Fitness

Water is essential to the human body. While the body can last up to six weeks without food, it can last only a week without water. Water serves a variety of functions in the human body, including regulating body temperature, protecting and cushioning vital organs, assisting in removing waste from the body and converting the food we eat into energy. Therefore, it is crucial to make sure that you drink enough water so your body functions properly and productively.

A general rule of thumb is to drink at least eight glasses of water a day (1 glass = 8 ounces, 8 glasses = 64 ounces.) But the more active you are, the more water your body needs to keep up with you and you can't rely on thirst to tell you when you need more water. Thirst is one of the first signs of dehydration, so if you're feeling thirsty, your body is already slightly dehydrated.

Since proper hydration is a key to healthy living, the International Bottled Water Association has compiled a list of commonly asked questions about hydration and fitness to help you make sure that you're drinking enough water to keep you healthy and in top form. Following are a few questions.

What is hydration, and why is it important to my health?

Hydration is the replacement of body fluids lost through sweating, exhaling and elimination, and your body does it every day. Adequate hydration, along with regular exercise, is part of a healthful diet and is important to maintaining your good health.

Here are some reasons why water is so important for proper hydration:

The human body is approximately 70% water The brain is to 80% water. Water is what carries all of the nutrients and oxygen to all of the cells in the body. Muscles are 70-75% water. Helps to convert our food into energy. Protects and cushions vital organs. Cushions joints. Regulates body temperature. Moistens oxygen for breathing.

The answer depends on your body weight and daily activity level. The minimum recommended daily requirement for water intake is 64 ounces per person, per day.

Can I tell how much water my body needs by how much I sweat?

No. Sweat is not an accurate indicator of dehydration. The amount a person sweats can depend on a variety of elements such as the environment, clothing, temperature, and activity level. You can't judge your hydration level by the amount of sweat on your skin or T-shirt, or by how thirsty you feel. To be safe, make sure you follow the guidelines on how much water to drink when exercising to remain hydrated.

Can I drink soft drinks to rehydrate?

No. The caffeine found in many soft drinks acts as a diuretic and depletes your body of fluids rather than replenishing them. By drinking these beverages, you could be making matters worse.

What should I drink?

Many experts agree that water is the best way to replenish fluids when you exercise. It enters the system quickly, is easy to obtain and reduces dehydration associated with heavy sweating. Therefore, water is an excellent choice to help keep properly hydrated.

However, the most important part about the water you drink while exercising is that it tastes good. The better it tastes, the more you will drink and it is the best for your body. Many people prefer the taste of bottled water since it doesn't contain any chlorine, which can sometimes give tap water its off-taste. In addition, bottled water is ideal for use before, during and after any activity.

You can be sure that the bottled water you drink is safe and of the highest quality. That's because bottled water is regulated by the U.S. Food and Drug Administration on the federal level and additionally by state regulators. Members of IBWA must also meet strict industry standards, which require that they undergo an annual, unannounced plant inspection by a nationally recognized, independent inspection organization.

Drinking enough water when exercising is a key to feeling good and performing at your best. These are just the benefits you feel, but the water you drink is doing all kinds of good things inside your body that you can't even see. Following are some easy ways to incorporate water into your daily exercise schedule:

The information on this page was provided by the IBWA - International Bottled Water Association. You can visit www.bottledwater.org for more information.