Diets, particularly those that concentrate on weight loss, often focus on what to eat. But fluids are a major part of any good, harmonious diet as well. Runners recognize this well, but the same guidelines apply to anyone interested in optimum health.

The human body consists of approx. 60% water. All of the chemical reactions inside our body demand water. In other words; water is a must. That probably doesn’t come as a surprise, but it might surprise you how easy it is to have a shortfall.

Lack of proper hydration can have far worse effects than only feeling thirsty. Headache, fatigue and dizziness are frequent signs. Heat stroke is serious, potentially fatal – and dehydration is one of the major components that lead to it.

To rely on your body to “tell” you, you require water because you’re thirsty is not enough. After only a 3% weight loss from water deprivation your body temperature will start to raise, the heart rate will increase and reduced motor performance sets in.

Your body can lose about 2-3 liters of water a day, even when you are at rest, and that’s in a cool enviroment.

Some sports drinks are the ideal form of fluid intake. Just drinking water can lead to bad dilution of the concentrations of sodium, potassium and other minerals in the body. Among other things, those help govern the heart and nerve signals. A right balanced sports drink helps sustain the proper concentration.

But many so-called sports drinks are chock full of sugar. A little bit of simple sugar isn’t bad. It can even be beneficial. But a bottle of sports drink that is really just soda without the bubbles isn’t assistive. Keep that type to a minimum.

Fruit juices can be an good way of getting essential fluid. But keep in mind that drinks with carbs slow the body’s rate of absorption of water. Here too, the amount of sugar needs to be monitored.

Alcihol and Caffeine.

Similarly, alcohol in moderate amounts is beneficial. Red wine has antioxidants. Even beer is healthy, since some of the health effects are due to alcohol alone and hops are good for you. But they do tend also to dehydrate. They’re not a exchange for the total water required daily.

Your body require several types of nutrients all day long. Water happens to an important part of them. So don’t forget about the liquid nutrient.

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