An excessive loss of fluid (dehydration) impairs performance and has an adverse effect on health.
As blood volume decreases and body temperature rises, it places strain on the heart, lungs and circulatory system – the heart has to work harder to pump blood round the body – exercise becomes harder and your performance drops.
A loss of 2% in your weight will affect your ability to exercise, your maximal aerobic capacity will fall by 10 – 20% (your performance will deteriorate). At 5% your aerobic capacity will decrease by 30%.
DEHYDRATION IS CUMULATIVE – you can become dehydrated over successive days if you fail to rehydrate between exercise sessions.
SYMTOMS – Sluggishness, a general sense of fatigue, headaches, loss of appetite, feeling hot, light headedness, nausea, concentrated, dark-coloured urine. (Urine should be a diluted, pale colour)
Daily Fluid Guidelines:
Minimum Daily Fluid Intake
Daily Energy Expenditure (including food and drink)
2000 Kcal 2 litres
2500 Kcal 2½ litres
3000 Kcal 3 litres
3500 Kcal 3½ litres
4000 Kcal 4 litres
Medical fitness is our state of health and well-being. Regular activity can reduce the risk of many medical problems including high blood pressure, coronary heart disease, osteoporosis, obesity and stress-related illness. It may also help us to eat more healthily, manage stress more efficiently, maintain a healthy body composition and cut down and remove unhealthy habits – smoking, drinking excessive amounts of alcohol and over or under eating.