Are we drinking enough fluids during the day to ensure that our bodies work efficiently and effectively?  Zerlina Mastin (Mastin, 2009) believes that water is the 4th macronutrient.  It makes up 70 per cent of the brain, 90 per cent of the lungs and 82 per cent of the blood. When one considers that our bodies are primarily made up of water-60 per cent, then it’s easy to see the importance of fluid in our daily diet. Man can survive many days without nutrition, but very few without fluids.

During moderate exercise of one hour, the body can lose between half to one and half liters of water through sweat. The body can easily become dehydrated and this can lead to body fatigue and injury. According to the Iadms, “dehydration of 3% of body weight can lead to cramps, nausea, light headedness or fainting and may severely impair performance”(Iadms.org, 2017) .

Importance of water

According to Mastin,  “only in the presence of  water can the body
use fat stored for energy
remove nutrients through the bloodstream
get rid of toxins that have accumulated
allow enzyme actions to occur
repair damaged tissue after injury”  (Mastin, 2009, p.49)

It is very important not to wait until you are thirsty to drink. The British Dietetic Association recommends drinking about half a liter of fluids two hours before exercise,  then approximately 150 – 350ml every 20 minutes depending on the intensity of the training. After training the body needs to be replenished with one and half liters of fluid.

What kind of Fluids

Water
Hypotonic drinks – these contain carbohydrates and electrolytes
Isotonic drinks – these contain more carbohydrates, they replenish fluid as well as provide energy.

Remember if you are already thirsty, then you are already dehydrated!!

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Iadms.org. (2017). Resource Paper: Nutrition (2016) – International Association for Dance Medicine & Science. [online] Available at: https://www.iadms.org/page/RPnutrition [Accessed 18 February. 2018].

Mastin, Z. (2009). Nutrition for the dancer. Alton, Hampshire [England]: Dance Books