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Sweating is the way in which the body maintains its core temperature at 37 Celsius. This results in the loss of fluid and electrolytes from the body. Electrolytes are important minerals which control the fluid balance between body compartments, help maintain acid-alkaline balance required for normal cell function and determine whether or not you are susceptible to cramps. How to determine if you are dehydrated:

If your water intake goes unchecked it can lead to dehydration and cramping, eventually heat exhaustion, circulatory collapse and heat stroke. The effects of fluid loss are as follows:

% of body weight lost as sweat Physiological effect on the body

2% Impaired performance, irritability

4% Capacity for muscular work declines

5% Heat exhaustion

7% Hallucinations, disorientation

10% Circulatory collapse and heat stroke

How much is enough?

Check the colour of your urine. The darker your urine is, the more likely you are dehydrated. If this is the case, keep drinking water until you are able to pass clear urine. Remember if you are thirsty, you are already dehydrated.

When exercising, weigh yourself before you start and again when you finish. The amount of weight you have lost has mostly come from fluid loss during exercise. To replace this fluid loss, drink the weight difference in water. FOR EXAMPLE: a weight loss of 800 grams means you should drink approximately 800mls � 1 litre of water to sufficiently re-hydrate yourself.

Here is a formula for you to figure out exactly how much water you as an individual should be drinking per day in normal conditions.

Body weight in kilograms x 0.041 = litres of water you should consume per day for your body weight.

EG. If you weigh 75kgs x 0.041 = 3.075 or approximately 3 litres per day.

Body weight in pounds x 0.041 ? 2.2 = 3.075 or approximately 3 litres per day.


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