1.Water

CATEGORY:

•Nutrient

DEFINITION:

•H2O is the major constituent fluid in the human body at 55-80% of constitution

FUNCTION:

•Hydrates

•Flushes toxins out of body

•Involved in regular bodily functions...

-Digestion

-Nutrient absorption

-Chemical reactions

-Metabolism

-Transportation

-Waste and toxin removal

-Blood thinning for ease of Liver filtering

ACTION:

•A well hydrated body facilitates the amount of Oxygen so assists with the burning of Fat (Oxidation)

FACTS:

•Used to hydrolyse Protein in to Amino Acids

•A drop of just 2% in body water levels leads to fatigue and lack of mental sharpness

•H2O composition of body...

-Brain = 85%

-Blood = 80%

-Muscle = 70%

•Average person eliminates water daily from the body at the rate of...

-1.2L in urine

-1L in perspiration and respiration

—Approximately 2.2kg or 5lb

MANIPULATION:

•Iced water has thermogenic affect on body as forces calories to be burned to warm the water to normal body temperature

•Pure water during exercise is the most efficient method for hydration 

DIET:

•Require 1-7L per day to avoid dehydration...

-Men = 3.7L per day

-Women = 2.7L per day

-Food can contribute around 20% of hydration (mainly fruits and vegetables)

-Glycogen is 3 to 4 parts water, so when Glycogen Stores are depleted a lot of water is also lost...thus the importance of hydration

•Drink water...

-Upon waking

-30mins before eating to aid a sense of fullness

-Peri exercise

-2hrs before bed

•Avoid diuretics e.g coffee

-Increases blood viscosity...making it thicker and harder on the Liver

RELATED TO:

•Metabolism

NOTES:

•