The human body is made up of over 70% water. Our blood is more than 80%, our brain is more than 75%, and the human liver is 96% water. Considering the major role that water plays in the function of our brain and nervous system, taking in an adequate amount of water is the most basic and essential key to healthy longevity. Proper digestion and nutrient absorption depend on a healthy intake of water. In order for our body to get the nutritional value from our foods and supplements, we must consume plenty of water. Since sugars and carbohydrates are absorbed more rapidly, even a slight degree of dehydration can cause us to get the calorie intake without the nutrition from the foods we eat.

Our energy level is greatly affected by the amount of water we drink. It has been medically proven that just a 5% drop in body fluids will cause a 25% to 30% loss of energy in the average person, a 15% drop in body fluids causes death. Water is what our liver uses to metabolize fat into useable energy. It is estimated that over 80% of our population suffer energy loss due to minor dehydration. An increased intake of healthy water will help metabolize and shed stored fat, resulting in more energy and less fat.

What should you do to maintain fluid balance? You should replace water losses immediately. You should weigh yourself before and after each exercise event. The following are guidelines for fluid requirements and fluid replacement.

Fluid Requirements:

• 20 ounces fluids - 1 to 2 hours before exercise
• 10-15 ounces fluids - 15 minutes before activity begins
• 3-6 ounces fluids - 10 to 20 minutes intervals during exercise that last more than 30 minutes

Fluid Replacement:

• 1 pound weight loss - two 8-ounce glass fluid
• 3 pounds weight loss - six 8-ounce glass fluid
• 5 pounds weight loss - ten 8-ounce glass fluid
• 8 pounds weight loss - sixteen 8-ounce glass fluid

Most beverages such as Gatorade contain less than 10% sugar concentration, which provides a quick glucose supply to the exercising muscles, thus slowing down the breakdown of glycogen. Some studies claim that if you drink a beverage that is more than 2.5% sugar concentrated, the result will be a rapid emptying of the stomach. Other research has reported that beverages that contain greater than 10% sugar concentration can cause nausea, diarrhea, bloating and abdominal cramps when taken, especially during exercise. The recommended sugar concentration of a sport drink is up to 8%.

Water not only fills you up and decreases your appetite; it prevents those "junk food binges" we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie foods. Water also flushes out the system, rids the body of bloat and toxins and clears up the complexion.

The classic signs and symptoms of not enough water in-take are as follows:

• Headaches
• Poor concentration
• Tiredness
• Increased risk of developing kidney infections, and
• Constipation

Dehydration is the major cause of ones diminished ability to perform during endurance activities. Athletes are prone to dehydration because their thirst mechanism can not keep up with a large water loss from sweating and respiration. For this reason, proper water intake becomes very important during endurance activities.

Body water is lost through the stomach, respiration, sweat, and the kidneys. The kidneys are equipped with the mechanisms that control the elimination of waste products and have the ability to control water losses both at resting state and during exercise.

Water is also lost through breathing or respiration during exercise. This is because an increased exchange of oxygen and carbon dioxide takes place at this point. To make up for these losses, more water is produced by chemical reactions in the body. However, this process is dependent on the duration and intensity of work, the combustion of food during exercise, and the way the body uses the nutrients.

Water also binds to muscle glycogen, which is released when muscle glycogen is broken down. Remember when carbohydrates are not eaten, the body turns to its glycogen to break it down for the energy supply. The result from this is a big chunk of weight is removed from your body. Therefore, when you are fasting to lose weight, you will see a rapid weight loss. This "false" weight loss accounts for most of the water that was bound with glycogen because for every gram of glycogen, there are up to 4 grams of water bound to it. So, the more you fast, the more glycogen will be broken down, and the more water will be released.

In addition to drinking plenty of water every day, eating foods with high moisture content, such as fruit and vegetables, could be a good way to increase total water consumption. Water constitutes 90% of most fruits and vegetables and about 50% of meats and cheeses.

This service area is designed to help USA Fitness Direct users obtain general information and guidance regarding health topics, and includes information compiled from a number of resources. Nothing in this area should be considered authoritative or complete, or medical or health advice. You should consult your physician or other health care professional before making any decision based upon the general information presented here.