3. 1.
2.
All of our cell soak in water.
Water make up nearly 60% of total body weight.
3
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
4
5. Water in our bodies can be divided into:
1.
Intracelleur Fluid (ICF)
2.
Extracellular Fluid (EFC)
5
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
6
7. 1.
2.
3.
4.
5.
6.
Water as a solvent and transporter
Water’s role in growth
Water as a catalyst
Water as a lubricant
Water as a temperature regulator
Water as a mineral source
7
8. Fluid In (through food and dink)
And
Fluid Out (through excretion)
= Net Balance
8
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.
2.
3.
4.
Climate
Physical demands
How much we’ve sweated,
Overall body size
9
10. Is thirst a good or poor indication of hydration
status?
Yes / No
10
11. Why?
Body water balance and thirst don’t match up
Thirst usually isn’t perceived until 1-2% of
bodyweight is lost.
11
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.
13
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 additional
If exercised = Fluids might need to be doubled
14
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
16
17. If the output of fluids exceed the intake of fluids, an imbalance occurs
and dehydrations can develop.
Symptoms of dehydrations include:
Thirst
Dry Skin
Fatigue and
Weakness
Headaches
Muscle Cramping
Nausea
Dark coloured
Dry Mucous (mouth,
nose, eyes)
12
18. Can also include:
Muscle Spasms
Vomiting
Dark Urine
Vision Problems
Loss of consciousness
Kidney and liver failure
18
20. Q. Is it important to only replace water after you
have been sweating or completed your
workout?
20
21. Pre-hydration is key!
1.
2.
3.
4.
500ml in the morning
500ml – 1000ml of fluid 1 hour before exercise
250ml – 500ml 20 minutes before exercise
250ml every 15minutes during exercise.
21
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.
2.
3.
Return to a hydrated state
Stimulate excessive urine production
Delay recovery.
23
25. 1.
2.
3.
4.
5.
For a rough guide every 50lbs of body weight
intake up to a litre of water.
Pre-hydrate yourselves before exercise
Rehydrate yourselves after exercise
Talk nice to your water
The solution to pollution is dilution
These are very important
25
Intracelleur is where chemical reactions take placeExtracelleur is responsible for transportations which allows for movement of ions, proteins and nutrients across the cell barrier to then perform chemical reactions needed.
A solvent is a liquid that can dissolve other solids, liquids or gases and carry/transport these dissolved chemicals in a variety of ways. In the body, water acts as a solvent to dissolve protein and transfer them throughout the body. Water also transport nutrients to cells and carries waste products away from the cells===========================Water can dissolves nutrients and transport them into our cells or away from our cells, water is important in the synthesis of proteins, glycogen and other macromolescules.===================As dissolves chemicals spend much of their time surrounded by water, water serves as the medium for a large number of Intracelleur metabolic reactions Indeed, in the presence of water, chemicals reactions can proceed when they might otherwise be impossible. Thus water act as a catalyst that speeds up enxymaticintereactions with other chemicals=============================Water lubricates joints and even acts as a shock absorber for the eyes and spinal cord. Amniotic fluid, which surrounds the growing fetus and is composed mainly of water, protects the fetus from mechanical forces transferred through the mothers body.============================Body Water content and fluid exchange regulate body temperture. When the body tempertaure increase we being to sweat. As this sweat pools onto the skin, it is evaporated cools the body, lowering temperature.============================When water in processed and pollutants are removed lime or limestone is used to re-mineralization. This add mineral such as calcium, magnesium. Location of quarry mean water can vary.
We want to avoid negative balance.
Because body water balance and thirst don’t make up, it’s important for most healthy individuals to determine their fluid requirements in advance and strive to ingest the right amount of water regardless of thirst.
Take the lower end 3 workout a week that could be 30% on your workout and your results over a month 120% - That’s a lot….
Anyone know?Low back pain Neck painAnginaHeadachesDepressionDiabetesHigh blood pressurePainHigh cholesterolWeight gainAsthmaAllergiesWhich leads me on to the importance of water
What are you?
To ensure you start the physical activity you need to consumer….*This is amount will depend on body size, room temperature, workout environments etc..
Link to food - Our body will store more water as it tries to 'dilute' the impact of toxicins.
