WATER - THE ESSENTIAL NUTRIENT
A massive two thirds of the human body consists of water, amounting to around 40 litres in total. It is used to transport nutrients, flush out toxins, regulate body temperature, digest food, lubricate joints and much more. In fact, every process that takes place in the body uses water as a medium - making it the second most important nutrient to humans (behind oxygen of course!).
Interestingly, water covers two thirds of the planet, there are many people who still don't drink enough!!!
HOW MUCH IS ENOUGH?
Current guidelines say we should be drinking 2 litres each day, the equivalent of around 8 glasses.
Each day we lose around a litre of water through breathing, sweating and going to the toilet. If this is not replaced then the body cannot function properly - we end up feeling tired and dehydrated. Factors affecting how much water we need are environment, humidity, exercise, illness, food, drink and medication.
The bigger we are, the more calories we consume, the more water we need to drink. Here are some guidelines based on daily calorie intake - .
2000 kcals 2 litres
2500 kcals 2.5 litres
3000 kcals 3 litres
3500 kcals 3.5 litres
HYDRATION AND CYCLING PERFORMANCE
If you are regularly active hydration is essential for good performance, speedy recovery and weight loss. Many studies show that a decrease in hydration results in impaired performance. Offset fluid losses early by drinking a glass or two in the 2 hours before you train. Drink plenty during and after training to help replace water lost through heat and sweat.
GETTING A SWEAT ON
On a comfortable day we may only sweat half a litre and hour - an intense bike ride on a stinking hot day may mean losing up to 3 litres per hour! The fitter we are, the more effectively we sweat - but the key is to drink plenty before, during and after cycling.
TIPS FOR OPTIMUM HYDRATION
- Fruit & vegetables contain around 90% water, so eating your 5 a day (or more!) will give us around half a litre.
- The clear stuff is the best but try cordials, fruit juices and fruit teas to make it more palatable.
- The simple most effective way is checking urine colour - it should be clear except for first thing.
- Drink little and often to ensure you absorb more and visit the toilet less.
- Drink on schedule not on thirst as this often means you're already dehydrated.
- Diuretics like alcohol, tea and coffee cause us to lose water - they also rob the body of vital nutrients.
- Have water handy at all times - take a bottle when you leave the house and have water handy at work.
