1

Water & Fluid Balance

2

The Importance of Body Water

3

1. All of our cell soak in water.2. Water make up nearly 60% of total body weight.

Continued…

4

Our water contents depends on body composition because different cells contain different amounts of water:Example

Bone contains 22% water

Adipose Tissue (Fat Cell) about 25% water

Muscle Cell contain 75% water

Blood contains nearly 83% water

Continued…

5

Water in our bodies can be divided into:

1. Intracelleur Fluid (ICF)

2. Extracellular Fluid (EFC)

Different Type of Water

6

Intracellular Fluid Extracelleular Fluid

Found Enclosed within cell membranes

Outside of cell membranes• 25% within

vascular system, make up plasma portion of blood volume

• 75% know as interstitial fluid, which surrounds cells and connective tissues

Makes Up About 2/3 of the body water

About 1/3 of body water

Higher In Potassium and Magnesium

Sodium and Chloride

Lower In Sodium and Chloride Potassium and Magnesium

7

1. Water as a solvent and transporter2. Water’s role in growth3. Water as a catalyst4. Water as a lubricant5. Water as a temperature regulator6. Water as a mineral source

What 6 Roles Does Water’s Play?

8

Fluid In (through food and dink)

And

Fluid Out (through excretion)

= Net Balance

Fluid Balance

9

In additional to our food intake a large Percentage of our fluid intake come from the beverages we drink.

Many factors can affect how much we drink, including

1. Climate2. Physical demands 3. How much we’ve sweated,4. Overall body size

Fluid Intake Needs

10

Is thirst a good or poor indication of hydration status?

Yes / No

Question!?

11

Why?

Body water balance and thirst don’t match up

Thirst usually isn’t perceived until 1-2% of bodyweight is lost.

‘NO’

12

0.5% 1% 3% 4% 5% 6% 10-20%

Increased strain on the heart

Reduced aerobic endurance

Reduced muscular endurance

Reduced muscle, strength, reduce motor skills, heat cramps

Heat exhaustion, cramping, fatigue, reduced mental capacity

Physical exhaustion, heart stroke, coma

Death

Percentage of Body Water and Consequences

13

Every 50lbs of bodyweight, you’d ingest 1 litre of water.

So…. Example

If you weight 7.8St (110lbs), you’d require 1.5 – 2L of water per day and if you’re 15.7St (220lbs) you’d require 3-4L water per day.

Estimating Fluid Needs

14

Safe General Recommendation….

3L of fluid per day

- 1 litres via the food we eat- 2 litres via the fluid we intake

If warm = 500ml additionalIf exercised = Fluids might need to be doubled

Continued…

15

All About Dehydration

16

Normal conditions exist in the body various mechanisms preserve fluid and electrolytes balance.

Illness, stress, exercise, climate, supplements, food, or beverages life threating imbalance will occurs

What is Dehydration?

If the output of fluids exceed the intake of fluids, an imbalance occurs and dehydrations can develop.

Symptoms of dehydrations include:

Dehydration

12

ThirstDry SkinFatigue and WeaknessHeadachesMuscle CrampingNausea

Dark colouredDry Mucous (mouth, nose, eyes)

18

Can also include:

Muscle SpasmsVomitingDark UrineVision ProblemsLoss of consciousnessKidney and liver failure

Severe Dehydration

19

Hydration Strategies

20

Q. Is it important to only replace water after you have been sweating or completed your workout?

Water Before and During Exercise

21

Pre-hydration is key!

1. 500ml in the morning2. 500ml – 1000ml of fluid 1 hour before exercise3. 250ml – 500ml 20 minutes before exercise4. 250ml every 15minutes during exercise.

Neither!!

22

How important is water after exercise?

After Exercise

23

If we don’t sufficiently replace fluid, the sodium and the carbohydrates that you have incurred through exercise it will prevent the you from:

1. Return to a hydrated state2. Stimulate excessive urine production3. Delay recovery.

Very Important

24

Emoto’s Water Experiment: The Power of Thoughts

Extra…

25

1. For a rough guide every 50lbs of body weight intake up to a litre of water.

2. Pre-hydrate yourselves before exercise3. Rehydrate yourselves after exercise4. Talk nice to your water 5. The solution to pollution is dilution

These are very important

Summary

26