How to stay Hydrated

Food and Health | Por Kelby Jongen

17 August 2014 0 Respuesta

Many fitness professionals advice clients to drink more water. Why is that so important for the body? What is the role of hydration in the body? And what is a healthy amount to drink? 60% of an adults body weight is water which means that water is the largest substance in the human body.

This is what water does for you:

  • It helps carry nutrients to all the cells in your body.
  • It helps carry waste products from the cells.
  • It  supports essential  metabolic processes within the body.
  • It helps regulate body temperature by absorbing heat generated by your metabolism and eliminating excess heat through sweating.
  • It helps with digestion of food.
  • It helps lubricate your joints.

If  somebody has deficits in drinking water, then symptoms could be:

  • Few or no tears
  • Sunken eyes
  • Dry, cool skin
  • Elevated heart rate
  • In infants, a sunken fontanel, the soft spot on the top of the head
  • Lethargy, irritability or fatigue
  • Listlessness or coma

Look at this picture, it is an example of 28 days without enough water and 28 days with enough water.

A lot of people are in a dangerous zone and they even don’t know. When you go to the toilet you can even smell or see it on the color of your urine. When it’s yellow dark then it’s already too late and you have to hydrate yourself immediately. When a client is on a diet or weight loss plan one of the first things you should teach them is to intake extra water during the day: woman as a minimum of 2 and man as minimum 2 ½ liters. 

Advice your clients: 

  • Buy a bottle from 2 liters a day and give the client homework to bring this bottle everywhere and get it empty end of the day. 
  • Set times on the bottle when you have to drink so the client can see per part of the day it was enough. 
  • Look at the pee color, skin, eyes, heart rate etc to recognize the signals of the body.