Water is Wonderful
Water maintains healthy hydration, reduces fatigue and muscle weakness, lubricates our body, supports exercise endurance and stimulates mental responses, as well as maintaining adequate thermoregulation.
Concentration and cognitive status improves with water intake; our brain is 85% water, water stimulates responses and cognition, improves vision fields and activates our senses. Additionally it prevents constipation, helps flush out toxins, cleans your kidneys and refreshes the condition of your skin. Water is a fundamental element for human metabolism.
Psychological and emotional wellbeing can be helped by WATER too. Emotional stress, depression and anger can result in tears, headaches, digestive problems and skin irritation, tiredness and lethargy, poor health and low immunity. Proper hydration with balance diet and exercise stimulates your Parasympathetic Nervous System leading to Peace and Calm.
What the experts say …
“The ingestion of COLD WATER improved performance for 49% and 51% of the participants” (LaFata 2013)
“There is good evidence that drinking appropriate amounts of water, especially cold water, can enhance exercise performance in many situations” (Maughan 2012)
“importance of educating individuals about their own fluid needs for safety and improved performance” (Lopez 2013)
“Fluid replacement is important for sport performance, recovery, and safety” (Roberts 2013)
Also take a look at:
Oral, O. and Kavas, N., 2019. THE PHYSIOLOGICAL ROLE OF HYDRATION IN EXERCISE PERFORMANCE. European Journal of Physical Education and Sport Science.
Burke, L.M., 2019. Hydration in sport and exercise. In Heat Stress in Sport and Exercise (pp. 113-137). Springer, Cham.
Lopez R (2012) Exercise and Hydration: Individualizing Fluid Replacement Guidelines. Strength & Conditioning Journal (Lippincott Williams & Wilkins) [serial online]. August 2012;34(4):49-54. Available from: SPORTDiscus, Ipswich, MA. (Accessed12/01/13).
Maughan R (2012) Investigating the associations between hydration and exercise performance: methodology and limitations. Nutrition Reviews [serial online]. November 2, 2012;70:S128-S131. Available from: SPORTDiscus, Ipswich, MA. (Accessed12/01/13).
LaFata D, Carlson-Phillips A, Sims S, Russell E (2012) The effect of a cold beverage during an exercise session combining both strength and energy systems development training on core temperature and markers of performance. Journal Of The International Society Of Sports Nutrition [serial online]. January 2012;9(1):44-51. (Accessed12/01/13).
McCarthy S and Manning D (2012) Water for wellbeing: promoting oral hydration in the elderly. Australian & New Zealand Continence Journal [serial online]. June 2012;18(2):52-56. (Accessed12/01/13).
Roberts W. FIMS Position Statement (2012) Fluid replacement for sports safety and performance. International Sportmed Journal [serial online]. June 2012;13(2):39-42. (Accessed12/01/13).
Kavouras S, Arnaoutis G, Sidossis L, et al (2012) Educational intervention on water intake improves hydration status and enhances exercise performance in athletic youth. Scandinavian Journal Of Medicine & Science In Sports [serial online]. October 2012;22(5):684-689. (Accessed12/01/13).
Laitano O, Kalsi K, Pearson J, Lotlikar M, Reischak-Oliveira A, González-Alonso J (2012) Effects of graded exercise-induced dehydration and rehydration on circulatory markers of oxidative stress across the resting and exercising human leg. European Journal Of Applied Physiology [serial online]. May 2012;112(5):1937-1944. (Accessed 12/10/13)
Chan L and Braddom R (2011). Physical Medicine And Rehabilitation [e-book]. Elsevier/Saunders; 2011.
Jiménez-Pavón D, Romeo J, Castillo M, et al. (2011) Effects of Running in the heat on cognitive performance . Journal Of Exercise Science & Fitness [serial online]. April 2011;9(1):58-64. (Accessed 22/08/13)
Cohadon F. (1997) Advances and Technical Standards in Neurosurgery. Austria: Springer
Kenefick and Cheuvront (2012) Hydration for recreational sport and physical activity. Nutrition Reviews [serial online]. November 2, 2012;70:S137-42. (Accessed 12/10/13)