Over 70% of our body is made up of water; therefore, it is important to replenish your body with water daily! There are several important reasons why water is vital to the body.

1. If you don’t drink water, you will die. The body cannot live without it.

2. Prevent cancer. Research has noted that staying hydrated can reduce the risk of colon cancer by 45% and bladder cancer by 50%.

3. Helps Lose Weight. Staying hydrated can serve as an appetite suppressant and help lose weight.

4. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out from urine and sweat.

5. Better performance. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue!

Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.

Since Spring is here, more and more people will begin their workout regiments. It is very important to drink water before, during and after a workout or hard physical labor.  There will always be a debate on whether a person should drink cold water or room temperature water while working out.  The simple truth is that water does a body good whether cold or room temperature; therefore, consider these tips during a workout or hard physical labor:

  • Begin drinking water 2-3 hours before your workout (recommended: 30 minutes’ prior, drink 8-16 oz).
  • During each break in the workout, take sips of water to keep hydrated (take a sip, even when you think you don’t need it).
  • For a 20-30-minute workout, at least drink 4-8 oz.
  • Avoid taking hug gulps of water during a break.
  • Gradually take in water throughout your exercise routine.
  • Water intake is determined by the length of workout and the amount of sweat (varies per person)
  • While women are advised to consume 2.7 liters of water daily, men should drink 3.7 liters.

Sports Drink note: Please hear me when I say, “Sport drinks are not meant to be used as a casual drink;” they are extremely high in sugar equal to that of soft drinks! If you are not partaking in regular high intensity exercise/labor, drinking these sugary sports drinks will promote weight gain. I see so many youth and some adults drinking Powerade, Gatorade, etc., as if they had just completed a strenuous workout. Good ‘ole fashion water will do the trick until you can get home and have a balanced meal (including fruits & vegetables).

Now for those who have completed a vigorous exercise or workout (football, soccer, long distance running or work involving hard physical labor) lasting more than an hour and need immediate refill, in addition to water, a person can replenish with a sport drink with electrolytes ~ Powerade, Gatorade are commonly used.

Sports drinks are also very useful when you are sick with diarrhea (i.e., to prevent dehydration). If you do choose a sports drink, make sure you choose an electrolyte drink high in carbohydrates BUT not too high in sugar as this can cause stomach discomfort and dehydration. When choosing, or using a sports drink, be wise.

Overall, a person can never go wrong with water; so, cheers and bottles up to water; your body will thank you for drinking it!


Tracy Byrd, Fitness Instructor

Information taken from: http://www.livestrong.com,  http://health.ninemsn.com.  https://breakingmuscle.com