Download Topic of the week 131

Topic of the week 131
TOPIC: What Is The Importance Of Drinking Water?
Water, H2O or the basis of life on this planet what ever you call
it has a great role to play in every thing we do, every thing that
happens within us, and every function of the body. Water
makes up 70% of our bodies’ non-fat mass so water in our
body weighs a lot more than the muscles and bones that we
have. Water is a main part of our everyday diet and all fruits
and vegetables that we consume consist of a lot of water…
What is the importance of drinking water?
Ok, so is there any importance? A question that most people
would answer is a yes but they most certainly do not know
why. We are told to drink 8-12 glasses of water everyday and
our requirements differ with the climate we live in and our
everyday activities. The food we eat cannot be digested if there
is not sufficient water in the body. The body needs to replace 2
½ quarters of this water everyday to remain healthy but this is
what everyone does not know.
Water and digestion
Water consumption plays an important role in the digestion of
solid foods in the body. This digestion depends on a huge
amount of water available for the whole process to take place.
Acids & enzymes in the stomach break the food down into a
homogenized fluid state which can pass into the intestine for
the next phase of digestion. In simple words water helps in
breaking down what we eat, into energy and then in
transporting it to the parts of the body where it is required.
Water and health
Water dilutes the acids in the body, which may cause problems
such as heartburn. Water is an undoubted vacuum cleaner for
the body, as without it waste from the body would not be
transported out of it. A situation of having lesser water in the
body than normal is known as dehydration and this causes
many problems. Dehydration may cause joint pain, stomach
pain & ulcers, back pain, low energy, mental confusion &
disorientation. So who ever does not want all this to happen
should drink a good healthy amount of water each day.
If our lungs do not have proper moisture it would be impossible
for them to function and without breathing there would be
chance of reading on….so drink enough water.
Water as a cooling system for the body
The body has its own way of keeping its temperature down
which is by perspiration or sweat. As the body gets heated up
we sweat and our temperature comes back to normal. This
sweat is what dissipates the excess heat and without water
even this cannot happen.
Why is it so important for bodybuilders to
consume water?
This is the part I guess everyone is more interested in reading.
Inputs the processes and the output:
The most important factor when bodybuilding is of course the
diet that we eat (the inputs) our exercise and the processes
that take place inside the body such as digestion and
transportation of nutrients and the waste system that how we
excrete our wastes. We can conclude that a person who weighs
150 lbs with 10% body fat is made up of 15lbs of fat, 40.5lbs of
bones and muscle and 94.5 lbs of water now this is something
that should be really stressed on when setting up a diet plan as
water intake is as necessary as eating carbohydrates and
protein.
We’ll directly come to the process, how it takes place and what
happens and why is water needed.
Transportation
Water, in the form of blood, is required for the transportation of
oxygen, nutrients and hormones to other parts of the body and
all play a role when it comes to bodybuilding. Oxygen causes
proper respiration and the release of energy for workouts that
would be impossible without it. Nutrients required for growth
and repair of muscle tissue are also transported with the help of
water in the blood stream and to keep this entire process going
on a sufficient amount of water is required. Coming to
hormones it can be said that without the proper release and
supply of hormones muscles would not grow and without proper
water supply these hormones would not be able to function
properly thus causing exercise to be a waste of time.
Fat
Water metabolizes excess fat and so some one with fat loss
goals would benefit from the drinking of water. A glass of cold
water every now and then would restart the digestion function
and use energy and burn calories as the water will first have to
be heated to be used in other body functions.
Protein
Proteins and enzymes found in the body will function more
efficiently in lower viscosity fluids, which is why it is important
to balance with a proper intake of water. Water regulates all
functions of the body including everything that it helps to
circulate and dissolve. So when it comes to body building and
building muscle proteins play the biggest role in the body so
making them function properly is also an important task. So the
more water we drink the better.
It should be understood that bodybuilding is the healthiest
activity one could indulge in but makes the person different in a
way. An enormous amount of water is lost while working out
and so an enormous amount has to be taken back in by
drinking so when bodybuilding drinking water is even more
important.
Why at the back of every supplement are we told to consume a
large amount of water? The only reason is that water is
required for it to dissolve and without drinking enough water
not only would there be side effects but also a waste of money.
When talking about processes we should not forget the brain
from where all the signals are taken. Although the brain makes
up a very small amount of the total body mass it requires a
huge amount of blood flow which is mainly water. So even for
the brain to function properly water is required.
Outputs
Coming to the waste that the body releases in for my exhaling
from the lungs water vapor is released, water is required for
sweating and of course when it comes to the disposal of food
water is again required. Body builders require more water as
more is taken in and so there is relatively more waste of every
form.
Water takes part in all the chemical reactions that take part in
the body and metabolism is such a set of chemical reactions in
which water is used and without water these reactions would
not take place and muscle building would seize. It is very
important to keep the body in an anabolic state and for that
water along with other nutrients is always required. As water is
required in all functions the stopping of a single function would
lead the body to go into a catabolic state where it loses muscle
which is the complete opposite of our goals.
Other important points
The joints and the bones
75% of the upper body weight is supported by the water
volume that is stored in the spinal disc core. 25% is supported
by the fibrous materials around the disc. The spinal joints are
dependent on different hydraulic properties of water which is
stored in the disc core. Back pain is frequently alleviated with
hydration. So to keep yourself away from back pain water is an
important nutrient and it needs to be changed, the more you
replace the better.
When motor oil is used to lubricate parts of a car then some
thing is required to lubricate our joints and that liquid is water.
The cartilage tissues found at the ends of long bones & between
the vertebrae of the spine hold a lot of water, which serves as a
lubricant during the movement of the joint. When the cartilage
is will hydrated, the two opposing surfaces glide freely, &
friction damage is minimal. If the cartilage is dehydrated, the
rate of "abrasive" damage is increased; resulting in the joints to
get damaged & increased pain and for a bodybuilder frequent
joint pain could mean the end of a very good career.
Water retention
A concept is that only camels have humps to retain water for
times of shortages, but it should be noted that even humans
can live for a few days without water, how? The human body
too retains water which in body building terms is known as
water retention and is one of the biggest barriers for guys
competing in getting to their peak shape after the reduction of
body fat. The body would normally not do this if it gets a proper
supply of water so to lower fluid retention while competing in
the off season we should drink more water not less. So by not
drinking water we disturb every physiological function of the
body and create nothing but confusion within.
Minerals in drinking water
Drinking water also provides the body with most needed
minerals such as potassium, sodium and zinc which are all
essential. But these minerals are not found in the treated water
that we drink these days a term called “hard water” is used for
water that still has its minerals and this directly comes from
rivers and lakes and people in some parts of the world still
consume such water. There are a lot of benefits to a person
working out from these minerals for example:
Magnesium:
Magnesium controls muscle contraction, protein metabolism,
blood coagulation, and energy production, among other vital
tasks. Failure to take in enough magnesium over time leads to
high blood pressure and osteoporosis.
Calcium:
The human body needs calcium to develop strong teeth and
bones. With that, calcium can combat osteoporosis and other
bone disorders. It also helps in regulating nerve transmission,
blood coagulation, and muscle contraction.
Sodium:
Though debatable but sodium has its negative effects and
increases blood pressure.
These minerals can be taken from a multi vitamin but the
advantages would differ as would some properties.
Are there any alternatives for the people who
refuse to drink water?
After all that we’ve discussed it this question is hardly
debatable but there may be 2 ways in which this question could
be understood. Firstly people who do not want to take as much
fluid and secondly people who would prefer a beverage or drink
over pure water. Toe the people who don’t want to take in fluid
in any form its going to be quite hard for them to workout at
least. But for the ones who want an alternative to pure drinking
water, this might be possible as you have to bring in variety
and it quite logically is hard.
Milk, fruit juices and caffeinated drinks might be a source of
providing water to the body but of course drinking 8 glasses of
milk or juice is neither affordable nor good for health and could
cause other problems.
So what would be most suitable is a combination so that it
doesn’t get too difficult but soft drinks and too much caffeine
should still be avoided for health reasons.
To conclude drinking water is an essential part of stimulating
growth in the body as well as keeping it running. I hope this
helps everyone even though some points might still be
debatable. How much water to be drunk depends on body fat
and body mass but then comes in activity and humidity and
heat exposure. At least 8 glasses is what is suggested by
doctors but for anyone involved in a physical activity I would
recommend more, what do you think?
References:
http://members.aol.com/SaveMoDoe2/importance.htm
http://en.wikipedia.org/wiki/Water#For_drinking
Drinking Water - How Much?, Factsmart.org web site and references within
Bodybuilding.com and references within
Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate ,
Food and Nutrition Board9
http://www.who.int/mediacentre/factsheets/fs256/en/
http://www.freedrinkingwater.com/water-education/qualitywater-mineral.htm