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Those involved in exercise should
be well aware of the importance of water in the body and understand
that adequate levels of hydration are necessary, relative to the
demands of the water lost. Small amounts of fluid taken regularly
are the best.
Functions
of Water in Body
1. Provides structure for cells
2. Transport Medium for nutrients
and gases
3. Moistens gas diffusion places
4. Heat absorbing material
5. Transport medium for waste
products
6. Part of fluid that lubricates
joints
Water
Balance: Intake and Output
|
Water
Balance*
|
|
Intake
(ml)
|
Normal
Output (ml)
|
Heavy
Exercise Output (ml)
|
|
Food 1000
|
Urine
1250
|
Urine
500
|
|
Fluids
1200
|
Faeces
100
|
Faeces
100
|
|
Metabolism
350
|
Skin 850
|
Skin 5000
|
|
.
|
Lungs
350
|
Lungs
700
|
|
Total
2550
|
Total
2550
|
Total
6300
|
*average male values for example
purposes.
As the environmental conditions
move towards hotter and/or more humid conditions this can have a
marked effect on the water output of the body under normal daily
circumstances and can be extreme during exercise. Replacing water
and maintaining adequate hydration
becomes far more serious at this point.
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