BodybuildingPro.com Nutrition Database Nutrition Dictionary: A Comprehensive Source of Nutritional Terms Water Water - Requirements
How much water you will
require on a day to day basis is dependent on a number of factors,
such as the climate in which you live, your age, weight and
physical activity level. Although our bodies will extract water
from the various drinks we consume, such as juice or milk, pure
water is the best source you can give yourself.
Your body has a natural
thermometer geared to tell you when you require water. If these
initial signs are ignored, dehydration can take place. Similarly to
simply being thirsty, dehydration has a number of signals which are
easy to identify. Pronounced feelings of thirst, dizziness, dry
mouth, nausia, rapid breathing, cold hands or feet, can be signs of
moderate to severe dehydration.
Although the RDA does not
recommend an allowance for water, bodybuilders are recommended to
drink anywhere from half a gallon to 1.5 gallons of water daily.
This is between 1.9 and 5.7 liters of water a day, with some
professional bodybuilders drinking far more.
Strictly speaking in terms
of dehydration, the best way to counter the possibility is to
frequently drink clean fresh water. Thirst is the best judge of
when water is required. For bodybuilders, following the above
guidelines may be the best bet. Since it is impossible to determine
a set amount that every person needs, going by how you feel is the
best way to keep hydrated. More often than not you will know when
you are drinking too little or drinking too much.
Humans lose water in
sweat, urine, exhaled air and bowel movements. If the quantity of
water lost is smaller than the quantity of water consumed,
dehydration will persist.
Diuretics such as
caffeine, tea, hot chocolate or alcohol are not sources of water
that people can rely on. They will increase urine production by
flushing existing water out of the system.
recommended daily intake is at least 2.65 quarts per day, plus 6-8
ounces 20 minutes before exercise, 4-8 ounces every 15-20 minutes
during exercise, and 2 cups of fluid postexercise for every pound
lost from exercise.
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