The Importance of Water (Hydration)
by Coach Robinson
Water is one of, if not the most important solvent the body needs. It has
limitless benefits on the body and mind. Not drinking enough water can affect
your heath adversely.
One ounce of water per every TWO pounds of body weight is recommended. More
muscular physiques need even more. Most Athletes need to understand how critical
water consumption is. Although many understand how important water is, it is
advantageous, athlete or not, to stay hydrated throughout the entire day. Many
small swallows are better than taking down gulps at one time.
Let us break it down a little further.
The water consumed travels through the body in a process called "Passive
diffusion", however, water is released through a process called
Why is this Important?
This is important because Active Release of water actually causes an increase
in calorie output, increase in cell detoxification, increase in muscle
hydration, and stimulates multiple metabolic reactions in the body. Our bodies
require a lot of water to help break down fat into fatty acids and degrade them
into calorie utilization. So, basically, water will help you lose weight.
Athletes and NON... Biology moment...
Our brains are 80% water, but when we are dehydrated (lacking water), this
can decrease to 65% to 70%, which keeps the mind from working at optimal levels.
Extra hydration clears the lungs and increases breathing capacity. This in turn
increases the speed and levels our bodies detoxify.
Let's face it, lack of moisture in the body can be catastrophic. It can
affect everything including the spine. Lack of water can lead to faster
degradation in the body.
Prevention: The first line of defense against cold exposure is
dressing appropriately for conditions. Other factors that can negatively affect
your ability to handle cold temperatures can include inadequate nutrition,
dehydration, alcohol consumption, certain medications and health conditions such
as diabetes and heart disease, which can significantly decrease a person's
ability to exercise outdoors in the cold.
Here are a few tips for you to stay ahead of the game when the cold weather
• Layer Clothing: Several thin layers are warmer
than one heavy layer. Layers are also easier to add or remove. This better
regulates your core temperature. The goal is to keep the body warm and
minimize shivering by staying layered.
• Wear head gear: Your head should be covered while
exercising in the cold, because heat loss from the head and neck may be as
much as 50 percent of the total heat being lost by your body.
• Cover your Mouth: To warm the air before you
breathe it, use a scarf or mask. Help minimize any unnecessary discomfort.
• Stay as dry as possible: Wet, damp clothing,
whether from perspiration or precipitation, significantly increases
• Keep your Feet Dry as possible: Use a fabric that
will wick perspiration away from the skin. Polypropylene, wool or other
fabrics that wick moisture away from the skin and retain insulating
properties keep the body warm when wet.
• Stay Hydrated: Dehydration affects your body's
ability to regulate body heat and increases the risk of frostbite. Fluids,
especially water, are as important in cold weather as in the heat.
Avoid consuming alcohol or beverages containing caffeine, because these
items are dehydrating.
• Avoid Alcohol: Alcohol dilates blood vessels and
increases heat loss so the odds of experiencing a hypothermic event
increase. Alcohol can also impair judgment to the extent that you may not
make the best or brightest decisions in a cold weather emergency. It's best
to leave the alcohol behind when you head out into the cold.