What role does water play in exercising and recovery?

It is essential to ensure you are constantly hydrated for the health and wellbeing of the human body.

Water is essential for providing the optimal function of:

-Cells

-Electrolytes

-Blood

-Organs

-Muscles

-Body temperature regulation

Water plays a significant part in the performance of individuals. When an individual exercise, they lose fluids from sweating and breathing out water vapor. The harder and longer the exercise and the hotter the environment, the more fluid is lost. If the fluid is not replaced quickly, dehydration occurs which has an adverse effect on exercise performance.

When exercising, for every litre of sweat that evaporates, 600 calories of heat energy is lost from the body. During a single hour’s worth of exercise, an average person will lose about one litre of fluid.

Water has been proven to be the best fluid to taking in during and post exercise, simply because it is what the body has lost, and needs returned. Water serves 3 main purposes to the human body during and after exercise as it replaces the water lost in sweat, it provides an aspect of carbohydrates to boost the dwindling reserves and to replace the electrolytes lost in sweat. Electrolytes help to regulate the fluid balance between different body compartments, such as the amount of fluid inside and outside a cell and the volume of fluid in circulation, therefor it is vitally important to stock up on fluid to assist a full recovery.

A great tip for ensuring you are fully hydrated is to weigh yourself before exercise. For every 1kg of body weight decrease, you should be aiming to drink 1 litre of water.

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