We humans are more than 70 per cent water. Taking enough fluids is the basis for keeping your body working at its best. We begin to get dehydrated and our performance drops off with just two per cent water loss. What can cause a two per cent water loss? It doesn't take much. It can happen to an athlete who's competing, and even to someone who's in bed with the flu or diarrhoea, in the very hot weather to all of us or even to someone who just doesn't drink enough water. Water is continuously lost from the body partly in urine and stools (approximately 1.5 litres), partly in sweat and partly as water vapour in respiration. Even mild dehydration of one per cent in the body, which would represent approximately 0.75 to one litre of water (1 per cent of 75 kg = 750 ml) can create a reduction in muscle performance and the person could start to show dehydration symptoms.
Early symptoms are headaches, dry eyes (ask any contact lens wearer what happens after a couple of glasses of wine), drowsiness, loss of concentration and irritability. If you don't meet your fluid needs, you can also experience frequent muscle cramps.
Since all these things are worsened by dehydration it doesn't take a rocket scientist to see that keeping hydrated is important for you. The more you weigh, the greater your fluid needs. Dehydration can have a negative impact on your daily activities. By drinking adequate fluids, you will also decrease the chances of getting injuries.
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