Sport Edge

More On Fluids

The human body comprises 60—70% water therefore fluid management is critically linked to good health and performance.

For example, a loss of fluid equal to 2% of body weight will impair performance, 4% impacts the ability of muscles to work properly, 5% can lead to heat exhaustion, 7% can lead to hallucinations and 10% can lead to circulatory collapse and heat stroke.

To illustrate how much water is lost in sport, footballers can lose 4% of their body weight in a game, more in varying climatic conditions.

Your body needs water to function properly.

Everyone should drink at least 2 litres of water a day to keep hydrated, to keep our internal processes running smoothly and to flush out waste products.

As we exercise our body temperature increases and we start to sweat, losing fluid. This loss needs to be replaced.
Sweat is not just water – it also contains salts, known as electrolytes. The combination of losing both fluid and electrolytes through sweating can increase heart rate, raise the body temperature and even affect energy production, resulting in fatigue and poor performance.
If you do not replace the fluid lost through sweating, your body will become dehydrated. You will feel thirsty and your body will try to hold onto the fluid that it has left, so it will reduce the amount of sweat and urine. The effects of dehydration are cumulative and can eventually lead to heat stroke and, in extreme circumstances can be fatal.

Remember: Don’t wait to get thirsty before you begin drinking

Next >>Managing Fluid Levels