Fluid Facts for Athletes

Two-thirds of your body water is inside your cells (intracellular fluid);  the remaining one-third is outside cells (extracellular fluid); only a small portion is in blood plasma.

Drink plenty of water.  Your body needs it to filter and release waste and impurities, and your liver needs it to metabolize stored fats for energy.  Six to eight glasses of water a day are a must, even if you don't feel thirsty. 

Dehydration during prolonged exercise causes a drop in blood volume and increases stress on the heart by forcing it to pump harder.

Water's most important function?  For athletes, it's regulating body temperature via sweating.  Potassium, magnesium, iron and other minerals are also lost in sweat.  Drink at least 16-oz. of high quality water two hours before exercise to avoid exercise-related water-mineral loss.  Consider an electrolyte replacement formula like Alacer Electromix to keep minerals in balance.

A body water loss of 4-6% reduces muscle endurance and muscle strength.  A loss of more than 6% of body weight through sweating causes severe heat cramps, heat exhaustion, heat stroke, coma and in some cases of long distance runners without water, even death. 

Linda Page, Ph.D.,  Traditional Naturopath   Healthy Healing 14th Edition