Water and Human Performance

water

I promised you a little more information on the subject of Water and how it relates to Human Metabolism and Performance…so picking up from our last blog…I want to explain that during periods of highly strenuous exercise, the body can lose as much as four and one half pounds of fluid.  An endurance athlete may lose as much as 4% of his entire body weight to the loss of water primarily in the form of sweat.

When preparing to exercise, three factors should be strongly considered: 1) the temperature of the exercise environment.  2) the hydration level of the body prior to exercise.  And, 3) the relative humidity of the exercise environment.  Although the first two reasons listed are fairly obvious, considerations regarding pre-exercise hydration, the third reason may need further explanation.  If you have spent any amount of time training and/or competing on the eastern coast of the United States during the summer months, you should have a pretty good idea of how humid it can get.  Relative Humidity is basically the measure of water vapor in the air.  Although this may not seem like an important factor in exercise performance, it is quite possibly the most significant limiting factor when exercising on a humid day.  For example when there is a relative humidity of 100%, the air is considered to be completely saturated with water.  As a result, the body’s cooling mechanisms are severely affected due to the fact that sweat cannot evaporate efficiently.  When this happens the body’s internal temperature can reach dangerous levels, and may result in hyperthermia.

The primary reason to consider proper hydration and rehydration before, during, and after exercise is the need to maintain proper blood plasma viscosity and to encourage normal circulation and cooling of the body.  When an individual begins sweating profusely there is a subsequent decrease in the blood plasma levels.   As a result, blood viscosity increases and therefore increases the workload of the heart which cold potentially result in a heart attack.  In order to help prevent these conditions,  aside from drinking water throughout the entire exercise session, it is recommended that 2-3 cups of water are ingested prior to exercise.  By properly hydrating the body before exercise, the body’s ability to sweat is increased thereby delaying the onset of dehydration while enabling a more subtle rise in body temperature.

“The recommended water intake for normal sedentary individuals is a minimum of 96 ounces or three quarts per day.  For physically active individuals, the minimum recommended water intake is twice that of the sedentary person or six quarts per day!!!”

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Just a reminder…When it comes to achieving optimal health, fitness and performance, the INTRAFITT Program is second to none because its concepts and applications favorably impact each and every aspect of our triune existence (mind, body & spirit).  This simply means that not only will you feel, look and perform at your very best on a physical level, you will also achieve a heightened ability in your cognitive thinking as well! Send me an email with any questions: gladiator@intrafitt.com

PS- Take advantage of our Fit & Lean Forever Program on special now.  Use finallyfit for $99 discount.  It’s only $.27 a day with 365 day access to all your meal plans and exercise protocols.  You can even talk to me if you wish. www.intrafitt.com

In health & honor,
Will Smith aka/Thunder of the American Gladiators

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