Fluids

What does water do in the body? Water has many functions within the body and is the most commonly found constituent of our physiology, found in every cell. Water lubricates, transports, facilitates and maintains reactions within cells and throughout the body and maintenance of water at the correct levels is essential for good health. Although water is essential to maintain the correct dilution of the constituents of cells and as with other nutrients, too much is a bad thing. Although unlikely, diluting the body fluids with too much water can cause a condition known as hypornatreimia, sometimes seen in the early days of endurance sports, where althletes would over consume water and collapse during the race.

What should I drink?
Still, natural water is the best medium for maintaining water balance in the body at around 2litres for average individuals under normal conditions and environment. Temperature, exercise and state of health will effect the amount needed. Fruit juice is a good addition to maintaining water balance and a good source of other nutrients. Tea and especially coffee are both diuretic which promote increased water loss and so should be consumed in moderation.

. Are these fancy sports drinks any good?
Isotonic drinks are readily available at most drinks counters but do they perform as well as the manufacturers claim and what is it they actually do? An isotonic solution is one that has no affect on the volume of cells, neither increases nor decreases the cells concentration therefore can be determined to be balanced and similar to that of the body. Isotonic drinks normally contain electrolytes which include mainly sodium, potassium and chloride (also bicarbonate, sulphate, magnesium and calcium), these elements when diluted in water conduct an electrical charge and so gain their title, electrolytes. When performing physical activity for a period of time the body will lose substantial amounts of fluid in sweat also removing electrolytes with it, drink manufacturers claim that replacing electrolytes will improve performance. Replacing fluids is important whist exercising, especially during bouts lasting more than 90minutes and in high temperatures, however only in ultra-endurance events or a day long tournament would one need to replace electrolytes. Water is the best rehydrating fluid under normal conditions and in general every day life. A small amount of simple carbohydrate (like glucose powder) can be added to water in events of greater than 90minutes to maintain carbohydrate balance although this is of no concern to every day intake.