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2013 / NO.2
2013 / NO.2
Sports and Nutrition - Vital Sports Nutrition - Water

Water is vital for all known forms of life since the human body is made up of 60-70% water, not to mention that it is the main constituent of blood, organs and muscles.

An excessive loss of body water and electrolytes during exercise without adequate fluid replenishment will result in dehydration. Mild dehydration can impact our athletic performance while moderate level can cause fatigue, increase in heart rate and body temperature as well as decrease in blood pressure. In severe cases of dehydration, the person may experience cramps, delirium, heat stroke, and unconsciousness.

Sources of fluid include water, milk, juice, soup, beverages fruits, vegetables, and through metabolism of nutrients. To prevent dehydration, we should consume adequate fluids to enable fluid absorption and retention.

Athletes should drink plenty of fluids regularly before, during and after exercise. In other words, fluids should be consumed four hours before exercise while 150-300 ml fluids should be drunk every 15-20 minutes during exercise. After exercise, replenish 1000-1500 ml of fluids for every 1kg of weight loss.

Something you should know about water replenishment

  1. For those who have exercised less than one hour and at low intensity, drinking water is effective to replace fluid loss.
  2. For those who have exercised continuously for more than 60 minutes at high intensity, beverages containing 6-8% carbohydrates with electrolytes can help provide energy, and maintain the right balance of water and electrolytes.
  3. Drink before you feel thirsty.
  4. Avoid beverages containing gas, alcohol, caffeine or excessive sugar.