Daily fluid intake is important to prevent dehydration and heat illness most people do not consume enough water to meet their daily requirements particularly when there are physically active fluid is gained and lost through variety of mechanisms. For the average sanitary person living in a normal environmental condition 2.5 L of water should be adequate daily consumption. When the environment becomes heated and activity is increased in duration and intensity this is a logical demand of four water increases dramatically fluid intake volumes may increase to 5 L or as much as 10 L under more extreme physiological stress. Three primary sources can serve to satisfy daily fluid intake requirements: liquids consumed, foods consumed and metabolic processes fluid consumption should attempt to focus on pure water or electrolyte drinks. Some of the hydration effects of soda coffee and tea are negated due to diuretic effects of the caffeine contained in these beverages. Additionally supplement drinks with creatine Mahuang or ephedrine can also a negatively affect water balance. Healthy food sources particularly fruits and vegetables contain considerable amounts of water whereas fats and sweets have negatively low water content metabolic water is created when food molecules are carbonized for energy forming carbon dioxide and water these metabolic waters pervert provides about 25% of daily water requirements for sedentary person. During physical activity carbohydrate breakdown supplies additional water when glycogen liberates the water the bonds glucose each gram of glycogen contains 2.7 g of water accounting for more than 1000 g of water maintained inside the body when glycogen stores are at full capacity.
Posted on: Tue, 18 Mar 2014 21:45:54 +0000
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