During my sessions it is common for my patients to complain of symptoms that usually guide me to ask them if they have been drinking water, or how much water do they drink during the day. There are many reasons that a person may feel sluggish when dehydrated. Dehydration can cause secondary issues, such as low blood pressure, a dry mouth, headache, decreased performance, complaints of muscle weakness and decreased urine. According to the I SSA strength coach manual the body is made of 60% water, the brain and heart 73%, longs 83%, muscles and kidneys 79%, bones 31%. The statistics demonstrate how important water input is in maintaining the body running. How much water should a person drink ?The daily standard water intake for a person is estimated at 2 to 3 L per day, or 48 to 64 ounces
Water helps the body run smoothly, it is responsible for many functions, including conduction in the electrical current in the neurological system. A great way to ensure that the body is meeting required intake of water is applying a water check in during a workout session(ISSA strength coach manual). This consists of weighing in before exercising, and after exercising and replenishing any loose liquids. ( example Pre workout 150 lb , post workout 147 lb , water lost 3 lb x 15.34 fl oz of water = 46.02 oz) .
It is important to remain hydrated during the day to avoid secondary issues, this can be maintained by developing good habits, such as implementing a daily water schedule, or buying
a favorite water bottle. Remember, drinking water will keep the body running smoothly and make exercise much more attainable, and will develop a healthy lifestyle.
Stay safe and remember always have fun when you exercise.
Dr. Manuel Arruffat PT DPT PES CES SSC