Water - the most important substance in the body!
As the title states, without enough water in the body, we will not be able to function properly. The body can survive up to 40 days without food (something which I don't advise) but only 2 days without water.
On rest days (days off exercise) we need to do the following equation to work out the amount of water required:
divide weight in pounds by 2 x 30(millilitres) = amount of water required (in millilitres) - example - 170lbs divided by 2 = 85 x 30 (ml) = 2550 millilitres/ 2.5 litres of water.
For exercise days we then have to do this equation for amount of water required:
1 litre per 20kg of body weight - example - if you weigh 70kg you need 3.5 litres of water. Also for every 1lb of bodyweight lost during exercise we need to replace 1.5 litres water that we have lost through sweating.
How much water do I need?
Along with water, we also need a substance that will replace our electrolytes. In the human body electrolytes must be present in proper concentrations to maintain fluid balance, muscle contraction and neural activity. Certain foods such as spinach, banana, yoghurt, pumpkin seeds will help replace electrolytes but the most simple thing to take on board after a workout session would be a sports drink like lucozade.
One last point...
We all need to be aware of when exercising is that a 2% loss of water will affect our aerobic performance by up to 20%. This will mean our workouts become affected and we will struggle to meet our targets!
Keeping hydrated is a majorly important factor for everyday living and something that we should all look to adhere to!