Water and Dehydration

Water
40-60% of an individuals body mass 65-75% of the weight of muscle 50% the weight of body fat We need 2 litres at least a day for athletes this can increase by up to 6 times

Fluid Compartments 1. Intracellular- inside the cell (62% of body water) 2. Extra cellular- Fluids surrounding the cells (38% of total body water) i.e. eyes, skin and the digestive system. Blood plasma amounts for 20% of extra cellular fluid.

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Functions of water
Without water death would occur in days Nutrients and gases are transported in water Water lubricates joints Waste products leave the body in water Heat stabilizing qualities, water both absorbs heat to keep us cool or warm and also can be lost through sweat to cool us down. Where do we get water from Liquids- water, beers, coke etc Foods- meat, vegetables, pasta etc During metabolism- When energy production takes place water is a by product. How do we lose water Lungs (250ml per day) Urine (1000ml per day) Skin (about one litre of water per hour of exercise) Water in needs to equal or exceed water out otherwise dehydration could be an issue this is called the water balance

Dehydration
Water loss accelerates during exercise This is because when you exercise your body temperature increases in order to stay cool water is sent to skin which then evaporates cooling the body The amount of sweat produced depends on three factors 1. Environmental temperature 2. Body size 3. Metabolic rate- How hard are you exercising and how much water is exercising producing All in all sometimes extreme endurance athletes can lose up to 5 litres of water per hour

 If you are dehydrated there is a high chance you wont feel like exercising and even if you do performance will be lower 2% dehydration can lead to a 20% decrease in performance Fluid loss decreases blood plasma volume this in turn decreases blood pressure and blood flow to the muscles and skin is decreased, therefore less sweat can be evaporated so dehydration continues to get worse.

3 Stages of Dehydration
Stage One Up to 2% dehydration Thirst Loss of appetite Dry Skin Skin flushing Dark coloured urine Dry mouth Fatigue and weakness Chills Head rushes (Due to lowered blood pressure)

 Stage Two Up to 5% dehydrated Increased heart rate (As heart tries to pump blood to the muscles and the skin) Increased respiration Decreased sweating Decreased urination Increased body temperature Extreme fatigue Muscle cramps Headaches Nausea Tingling of limbs

Stage three 10% or more dehydration Muscle spasms Vomiting Racing pulse Shrivelled skin Dim vision Painful urination Confusion Difficulty breathing Seizures Chest and abdominal pain Unconsciousness

Gastric Emptying

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Gastric emptying refers to the speed at which food and drink leave the stomach High fat and protein meals take longer to digest in the stomach and therefore shouldnt be eaten before exercising There are several factors which effect gastric emptying The amount of food eaten The energy concentration- Higher energy foods take longer to digest Exercise intensity- The harder you are exercising the slower food leave the stomach The Ph of the food- Food with either high alkaline or acid levels take longer to digest Stress- Psychological stress leads to slower gastric emptying When planning a hydration routine we needs to consider the rate of gastric emptying before, during and after exercise.