Shari Duncan

WATER: The most powerful of all Supplements
Shari

by on May.01, 2010, under General Nutrition, Natural Bodybuilding, Supplementation

Plentiful and Inexpensive….but too often overlooked and underutilized.  Have you had your 8 today?

If you are not drinking your water, you are missing out on an essential element of sports nutrition.  Getting enough water into your body cannot be stressed enough; it is necessary to maintain good health, stamina and fuel for building muscle.

So why is water so important?

The human body cannot make or store water so it is necessary to drink water throughout the day to replace what is eliminated. Water makes up makes up 60-70 percent of body weight and is involved in almost every bodily process. When you work out, you may lose 4 cups or more of water through perspiration.  Of course , type and intensity of the workout and climate are factors into the amount of water lost through exercise.

Water flushes out toxins and other metabolic waste products from the body. Bodybuilders and others on high protein diets must take care to get in extra water to reduce stress on the kidney and liver. Adequate water also aids in digestion, nutrient uptake and it primes the body for fat loss.  If water consumption is in short supply, the body will begin to “hoard” it and store it which will make your skin look soft and “puffy”.  When you drink plenty of water, you will retain less water, making you look less bloated and more “ripped!!

Water not only serves to lubricate the body but is also essential as an insulator and protector of joints. It is actually a shock absorber for the joints that get stressed even on a regular

The MOST powerful of all Supplements..  Drink Up!

The MOST powerful of all Supplements.. Drink Up!

day, but even more so when you start resistance training or bodybuilding.  Drinking plenty of water ensures that the joints are surrounded by plenty of synovial fluid, which is the lubricating fluid surrounding your joints and assisting in movement. Water also serves as a protector for the tendons, so if you continue exercising while becoming dehydrated, you could be causing damage to the tendons. They need lubrication just like any moving parts on a piece of machinery.

How much water?

Everyone should drink about 8 glasses of water a day. Experts maintain that you should drink 0.6 ounces of water per day per pound of weight. (Body weight in lbs x .60).  So a 200 lb man would require 120 oz of water every day.  If you workout; or are involved in sports, plan to increase your daily consumption.

Be certain to hydrate before, during, and after physical activity.  Within an hour or so of training, drink a few glasses of water so you start well hydrated. While training you can drink a glass or so of water for every 15 minutes you train, especially if you’re sweating it out.

Dehydration is more common and can be more serious than you might think which is why it is important for you to be able to recognize the symptoms. It is most important to learn to avoid the onset of dehydration by simply keeping yourself well hydrated.   One easiest way to know if your are hydrated is to notice the color of your urine.  Dark colored urine is a first sign that you may not be taking in enough water.

Know the signs of dehydration

  • Your throat begins to feel sore and your voice may turn hoarse.
  • A burning sensation in your stomach.
  • Muscle cramps.
  • You develop a headache or migraine.
  • Dry mouth, and/or lips
  • You feel tired.
  • Your hands may feel cold.
  • Your skin feels dry.

To prevent onset of dehydration, begin drinking water first thing in the morning and drink steadily throughout the day.  Sipping, not gulping.  Be more conscious of you water intake when outdoors or involved in physical activity.

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