|
By Lt-Col
Linda Kilworth
Water is important for our bodies, yet it is often forgotten, or
only consumed when heavily into a sports session.
The
body is about 60-70 percent water with muscle and brain containing
up to 75 per cent water. It's no wonder that a 5 per cent reduction
of fluids in the body can affect brain and muscle function. This
shows up as feeling tired, sluggish, dry skin, poor concentration
and sometimes poor coordination, mood swings and headaches.
Water
is necessary to transport nutrients around the body, remove wastes,
maintain body temperatures and regulate metabolic processes in our
bodies. It keeps skin supple and can assist in weight loss (it contains
no kilojoules and can serve as an appetite suppressant). Muscle
cramps are due to fluid loss, not salt loss.
Thirst
is not a good indicator of fluid requirements. If you are thirsty,
then you are mildly dehydrated already. Thus, it is important to
train yourself to drink water during the day. Tea, coffee, fruit
juice, alcohol and soft drinks (particularly cola drinks) can dehydrate
the body.
Let's
face it, "standard NATO" brews (coffee or tea with milk
and two teaspoons of sugar) are common place. At the end of the
day you could be mildly dehydrated unless you consume some water.
You are at higher risk of dehydration if you drink lots of coffee
during the work day and go home and have a few alcoholic beverages
without drinking water to replace losses.
When
your urine is clear, colourless and copious then you are sufficiently
hydrated.
Gatorade
has produced a hydration education kit. See www.sportsdietitians.com
What
to drink
The best beverages are quickly and easily absorbed. Water is the
best fluid and you should aim for at least three-to-four glasses
per day. Chilled (not really cold) water is better as it is absorbed
faster than water at room temperature. Two or three cups of tea,
coffee or soup a day allows for variety as well as increasing fluid
consumption. Tea has one-third caffeine content of coffee and herbals
teas have minimal caffeine, so these are better than coffee. Drinking
one-to-two glasses of milk or juice reduces the possibility of flavour
fatigue, increases the nutrient intake while increasing fluid consumption.
It
is best to
Limit caffeine containing beverages such as coffee, cola drinks,
cocoa, chocolate and "energy" drinks with guarana. [Just
a hint if you are a regular caffeine drinker: watch out for caffeine
withdrawal. It is better to cut down slowly, not go cold turkey]
Drink
alcohol in moderation.
Reduce
intake or avoid sweetened drinks such as soft drinks, cordials and
sports drinks. Artificially sweetened drinks should be limited.
Everyone
has varying fluid requirements, so you need to observe your personal
requirements. Different sporting activities have different fluid
requirements.
Suggestions
for getting into the habit
Each
time you have a brew, drink an equivalent cup of water
Keep
a jug of water on your desk. Take a drink every hour.
Flavour
the water with cut portions of different fruits (lemons, lime, strawberries,
kiwi fruit) so that the fruit infusion makes it more palatable
Make
it a habit to have a drink each time you take a break
Carry
a bottle of water with you, including in the car.
Develop
your own personal hydration strategy.
For
further reading on keeping hydrated and other nutrition-related
topics go to the web site www.coachesedge.com.au and www.foodwatch.com.au
|
