Our body composition, mental focus, fitness aptitude, sleep and recovery are dependent on water intake and balance. Water is one of the key elements responsible for human life on earth and is vital for our survival. According to H.H. Mitchell, Journal of Biological Chemistry, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. However, most people drink below their daily recommended quota.

How is water lost

Excretion: a person can lose a pint to several gallons of urine a day.
Breathing: when we inhale, moisture is added to the air as it passes to our lungs. The humidified air is then lost once we exhale, and the amount of water lost depends on the levels of humidity of the air.
Sweating: we lose under a liter of water daily when it evaporates from the skin. This amount can increase dramatically when we sweat profusely due to vigorous workouts or high body temperature.
Digestion: generally, we lose little water through the digestive track. However, in the case of severe diarrhea and vomiting, a gallon or more can be lost.

Daily Water intake

How much water do you need to drink per day? Well it all depends on a few variables; for example, your weight, activity level, and even where you live.

According to WebMD for individual weighting 150 pounds it can be anywhere from 75 to 150 ounces. Rule of thumb is you take your weight in pounds, divide in half and add ounces based on exercise regimen, and if you’re living or exercising in a hot weather climate area, then you may need to add additional ounces, ensuring not to over-hydrate.

Drinking too much water can cause side effects that range from annoying to life-threatening, such as overhydration which is an imbalance of fluids. It happens when your body takes in or holds on to more fluid than your kidneys can remove. Drinking too much water or not having a way to remove it can cause water levels to build up. Hyponatremia just as overhydration associated with prolonged exercise arises primarily from fluid overload, under replacement of sodium losses, or both. When blood sodium concentration falls (becomes diluted) to abnormally low levels, a rapid and dangerous swelling of the brain occurs, that can result in seizures, coma, and death.

For more information, visit TrueCoach4Me.com, email info@TrueCoach4Me.com, or call/text 502-512-8783.

References:

https://www.usgs.gov/special-topic/water-science-school/science

https://www.msdmanuals.com/en-gb/home/hormonal-and-metabolic-disorders/water-balance/about-body-water

https://www.webmd.com/diet/features/water-for-weight-loss-diet#2

https://familydoctor.org/athletes-the-importance-of-good-hydration

https://www.mydr.com.au/travel-health

https://sportmedbc.com/article

https://www.waterdropfilter.com/blogs/water-stewardship/safe-drinking-water-progress

Water: the basis of life

Healthy Shake

Strength Training