Your Scrumhalf Connection

Water is the most important nutrient in the body and our body is about 65% water so it is also the most prevalent. We need water on a daily basis in order to live and survive. We will die without water. We can go up to 3 months without food. We can survive about a week without sleep. We will be dead in 4 days if we don’t have water. That number could be even less if we are in a hot area or sweat a lot. Hopefully it is clear that water is VERY important and we need to be consuming water at all times in order to assure proper hydration.

Water has many uses in the body. It acts as a solvent, it controls thermoregulation (maintaining body temperature), gives structure to cells, used for lubrication in our joints and helps to conduct electrical current for our neurotransmitters (messages from our brain to various body parts). Since these things are all over the body we need a lot of water and since this happens on a daily basis we need to ensure that we have enough water for these things to happen.

The average adult female needs about 72 ounces of water daily for normal hydration. The average male needs 96 ounces of water daily for normal hydration. This is the average sedentary “I don’t bust my ass in the gym, on the pitch or sweat my butt off on a daily basis because I hate to sit on the couch” type of lifestyle that is Rugby. The more you sweat on a daily basis then the more you need to replenish. Sweating profusely means another 32 ounces or more. If the temperature is high then sweat loss will be even greater and water replenishment demands will also increase.

On a daily basis we need to drink plenty of water as this is our major source of water intake. However, we do get water from more sources other than just plain water. We can get water from any liquid and food source. Chicken, lettuce, bananas, vegetables, fish, and nuts all have water in them. Any food has water in it. Only oil does not have water in it. If we eat a steak there is water in it. That is the juice that we are tasting. We will use the water as part of our daily need. Every liquid is also water based so our body will process the liquid and use the water. We can get water from sources other than water but we still need to attempt to drink water for a quantifiable consumption of water. Alcohol, carbonated and caffeinated drinks have water in them also but with the processing need to derive the water these beverages can only be considered for half of their intake. Meaning if you drink a 12 ounce soda it will only be considered 6 ounces for your daily need.

An easy way to check whether or not you are hydrated properly is thirst. If you are thirsty then you are already at the early stages of dehydration. Drink some water at this point because continuing to sweat and work hard will cause you to become more and more dehydrated. Sometimes in the middle of a game it can be difficult to consume the water needed to stay hydrated. Therefore, it is very important to ensure proper hydration before the game. Do not do this by consuming massive amount of water before a game. That will cause bloating and slow your performance. Water must be consumed daily to allow the body to get acclimated to increased water and become accustomed to being fully hydrated. Drink plenty of water every day. Make it a habit and you are sure to improve your sports performance.

Anyone in the San Diego area is welcome to drop in at our studio at 2949 Garnet Ave. 3rd floor, Pacific Beach, CA. We would love to put you through our workout. Please feel free to call or email Spencer Aiken,CSCS (951) 296-7993 email:spencer@truefitness.biz

Article written by Spencer Aiken, CSCS, CEO, TrueFitness