General Water Facts 

The definition of healthy water

• Its purified from all harmful substances
• Is rich in minerals
• Has a pH of 7 or more

Why should you drink water? 
Water is probably the most important substance for a healthy body. Water makes up approximately 66% of an individual body mass and the human brain in particular consists of about 75% water. Water is necessary for our overall wellbeing. Doctors suggest that we should drink at least 8 glasses of water a day. 

Water is essential to Life 

According to Inhle (Pty) Ltd research shows that most of us are dehydrated, and that this starts even before the mouth is dry. It takes humans some time and many symptoms before we realize that we are dehydrated. Drinking tea, coffee, sodas and juices are not sufficient. This may contain dehydrating agents that absorb the water in which they are dissolved, and also make use of the body’s water reserves. 

The body has a complicated multi-level water rationing and distribution process and gives the vital organs preference. The blood moves nutrients to the cells and is the key to all the bodily functions. 

When you rely on cups of coffee or tea during the day, symptoms such as headaches, stress, lack of concentration, depression and hypertensions are signals that the body is dehydrated. Constant dehydration could lead to serious diseases. 

Extra strain is placed on the liver by expecting it to process rich foods, alcohol and medication. The liver absorbs most of the body toxins and therefore need to be detoxed by drinking plenty of water. 

Drinking clean water between meals also assist in rinsing the small intestine, and to loosen up left over food, moving it to the next section of the intestine, thereby helping the flora bacteria to keep the sides of the intestine wall clean. 

Water cleanses the body, flushes out toxins/wastes/bacteria and keep the kidneys functioning. 

Water and Exercise 

During exercise water is lost through perspiration (sweat)

• The heart rate and body temperature will remain lower during exercise if drinking water during any activity.
• During exercise water should be consumed every 20 – 30 minutes. After completing exercise, more water need to be taken to ensure that the body is hydrated.
• Do not rely on thirst alone to determine whether you should be drinking water.
• Water helps to maintain the proper muscle tone by preventing dehydration and giving muscles their natural ability to contract.

Water and Weight Loss

• Water naturally suppresses the appetite.
• Drinking enough water is the best treatment for fluid retention. Other than using a diuretic, the only healthy way to overcome water retention is by giving the body plenty water. Only then will the excess stored water be released.
• Water aids in the body to pass excess waste – especially during times of weight loss when metabolized fat is shed.
• Water helps to prevent sagging skin that normally follows weight loss. As the body’s cells starts to shrink, water buoys these cells, plumping the skin and leaving it clear, healthy and resilient.
• Water sustains all forms of life. Water is the most common, yet one of the most mysterious substances on earth.
Scientists are continuously discovering amazing facts about water. Understanding water and drinking the right kind of water will promote our health and longevity.

What is water made up from? 

Water is a strong solvent. Therefore, it carries many invisible ingredients; minerals, oxygen, nutrients, waste products, etc. Inside the human body, blood (90% of which is water) circulates throughout the body distributing nutrients, minerals and oxygen and collecting wastes, and carbon dioxides. 

Apart from aiding with digestion, water helps the body to manufacture enzymes, to cushion muscles, lubricate joints, maintain and regulate body temperature, and ensure the correct functioning of the glandular system. Water also supplies the body with the necessary minerals including sodium, potassium, copper, magnesium and calcium. 

The pH of Water 

This indicates whether water is more alkaline or more acidic. A pH of 7 is neutral, and indicates that the acid content and alkaline content of the water is equal. Alkaline water (with a pH of more than 7) is suitable for our bodies whilst acidic water (a pH lower than 7) is not suitable for our bodies. 

Dehydration 

Dehydration is due to the loss of water and important blood salts such as sodium and potassium. 
“Thirst” is often mistaken for hunger, whereas the body is actually dehydrated. 
“Thirst” is a sign that the body is already dehydrated, therefore it is important to drink water regularly. 

Symptoms of Dehydration

• Beginning of dehydration
• Dry lips
• Thirst
• Dry mouth and tongue

More serious symptoms of dehydration

• Very dry mouth
• Skin abnormality (does not bounce back if pressed in)
• Sunken eyes

Severe dehydration (former symptoms included)

• Rapid breathing
• Rapid pulse
• Cold feet and/or hands
• Blue lips
• Disorientations/confusion

Nutrition 

Nutrition brought to you by REVITE - 
Excessive heat can certainly put us at risk and therefore staying hydrated is critical to our running performance – and more importantly, for preventing heat-related illnesses. Runners therefore need to pay attention to what and how much they’re drinking before, during and after exercise. 
– by Christine Peters 

Dehydration in athletes can be very dangerous. It may lead to fatigue, decreased coordination and even muscle cramping. Other heat-related illnesses such as heat exhaustion and heatstroke have even more serious consequences. However, as runners we are not always sure of how much too drink. 

How much is enough? 
At rest we need around 20-30ml of water per kilogram body weight, i.e. 4-5 glasses per day for a 55kg person or 8-12 glasses for a 95kg person. Pale coloured urine is an indication of good hydration, whereas dark coloured urine means you should consume more. However, be aware that excessive vitamin supplementation can offset urine colour. 

During events, the best way to assess how much fluid you need is to know your own sweat rate. Use the following calculation to determine your individual fluid need per hour: body weight pre-run – body weight post-run. 
For example 50kg (pre-run) - 49.5kg (post run) = 0.5kg (500ml sweat). 
Then calculate the above sweat loss (0.5kg) + fluid intake (0.5kg) = 1kg. Minus this (1kg) with urine output (0.3kg). This equals 0.7kg or 700ml. So your sweat rate is 0.7l/hr or 700ml/hr. This is what I should aim to drink per hour generally under the same environmental conditions. 

Do a light warm-up run to the point where perspiration is generated.

• Urinate if necessary.
• Weigh yourself naked on an accurate scale (remember to get dressed again before going out on your run!)
• Run for one hour at intensity similar to the targeted race pace.
• Drink a measured amount of a beverage of your choice during the run.
• Do not urinate during the run.
• Weigh yourself naked again on the same scale after the run.

Issue 17 / November 2010 / Modern Athlete / Boost your thirst / Christine Peters 

Tips for healthy living

• Gratitude is an attitude (be thankful – life is a gift!)
• Drink 7-8 glasses of Vivant Pure Water a day
• Exercise for at least 30 minutes a day
• Think what you think about (thoughts effect on your emotions, & your well-being)
• Live a balanced life (extreme’s is out of balance, weird and dangerous)
• Eat healthy (3 main meals, and 3 small meals i.e a fruits like baby carrots etc in between)
• Let go of stress (stress and worry has a weight - release the weight of it)
• Have fun
• Love and forgive! (everyone makes mistakes & everyone deserves to be loved)

The benefits of Exercising

• Improving your general health
• Reducing stress
• Refresh your mind (keep it stable and active)
• Lowering your blood pressure
• Reducing your risk of developing diabetes
• Lowering your risk of heart disease

Tips for starting your exercise program 

Be responsible: Consult your physician before starting any exercise program. (You are in charge of your body - a check-up is wise and commonsense especially when getting older)

• Choose something that you’ll enjoy. It’s important to have fun! (Walking, running, cycling, swimming. gym etc)
• Vary your training program so that you don’t get bored.
• If you haven’t been exercising - listen to your body – it needs time to adjust.
• Don’t over train – (have fixed rest days - it’s good common sense)
• Throw in some music to get some rhythm and to boost yourself (when running or cycling use headphones (but be risk and environmental wise)
• Dress up! Wear cool and comfortable clothing.
• Transform your mind, and change your attitude. (stake the stairs, park further, take the dog for a walk, play outside with the kids)
  • Get surrounded by people. Doing it alone it’s fun. (Tip: Google Fun walks, or fun races in ur area or join a gym
  • Start to eat healthy. (Don’t over do this – build in a ‘cheat day” or two)
  • Drink lots of water!!! (Flush out the toxins and hydrate)
  • Have a plan. Little goals to boost yourself. (Reward yourself every time you reach a specific goal – new takkies, a gym outfit, a CD, a bicycle, Chocolate!