Water: Good for the Whole Body - FOR - explains why water reduces muscle soreness

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Water: Good for the Whole Body July 5, 2006 By Nieuwenhuis MS, PT St Luke¡¦s Rehab Services 402-412-4275 Nieuween@... Our bodies are made with a high percentage of water. Different sources state that the body is 60 percent to 80 percent water. Your brain is 78 percent water, muscles are 76 percent water, blood is 84 percent water and bones are 22 percent water. After figures like that, it¡¦s easy to understand the importance of drinking your H20. In my opinion, there is no better way to improve your daily health, have less pain and fatigue, more energy and daily fun then by choosing to drink the amount of water your body needs each

day. So how much water do you need to drink each day? Take your weight (in pounds) and divide this number by 2. That¡¦s one quick way you can discover how much water you should be drinking each day. For example, I weigh 190 pounds, so divided by 2, I should work to drink 95 ounces of water each day. So exactly how can I drink this each day to improve my health and have more energy? I drink eleven 8 oz glasses of water, six 16 oz glasses or four 24 oz sports

drink bottles of water each day. I am an active person and lead Pump and Praise 3 days each week at Sunnybrook Community Church, play 2 games of softball every Thursday, have an active job as a physical therapist and love to do weekly yard work in our garden and various other activities. To keep myself hydrated, I always carry a 24 oz bottle (empty sports drink bottle) filled with water with me no matter what I am doing at work or home. In addition, I always carry a 24 oz bottle of sports drink with me as well. I do this for multiple reasons: to keep my blood sugar level as close to normal (80 to 120) as possible, improve

my energy level and mental alertness, prevent my muscles from cramping and allow me to have more fun! The more active you are on a daily basis in your job, daily activities and free time, the more water you should drink each day. It¡¦s also important to drink more water when it¡¦s hot and humid outside. Sports drinks are another good alternative when it¡¦s hot and humid. These drinks replace your vitamins and minerals and also give you the salt and energy to keep you working and playing your best! A research article discovered that making the choice to drink more water daily can protect your heart. Those who drank more water reduced their risk of heart disease (heart attack, chest pain and high blood pressure); men reduced their risk by 54 percent and women reduced their risk by 41 percent. It showed that men who had a high intake of water each day (five or more glasses¡X8 oz each) had less than half as many heart attacks as men who had low daily water intakes (two glasses per day or less). Women had similar findings, with a 41 percent lower risk of having a heart death by drinking more water. The number one cause of death in the United States is heart disease, and you can significantly reduce this risk by simply choosing to drink 5 or more glasses of water each day. Drinking more water: „ÏWill help you lose weight by suppressing your appetite naturally

(will help you not eat as much) and helps your body to burn (metabolize) and lose more body fat! „ÏWill reduce muscle soreness by helping to rid the body of waste products such as lactic and uric acid---which can be the causes of muscle, ligament, and tendon pain. „ÏWill reduce joint pain (lower back, knees, hips, foot and ankle, shoulder, hands, etc.) by lubricating your joints. It will also help to reduce daily joint wear and tear and the pain of arthritis. „ÏWill reduce and prevent daily fatigue and increase your daily

energy level. We need water to breathe properly so our lungs can be moist and take in more oxygen and get rid of the carbon dioxide. „ÏWill reduce muscle cramping by maintaining proper muscle tone by giving your muscles the natural ability to work (contract and relax) and by preventing dehydration (dehydration leads to an increased risk of muscle cramping). „ÏGives you more energy by improving your digestive function (reduces and will help to prevent constipation, diarrhea and abdominal cramping). „ÏSpeeds your body¡¦s

healing process after an injury, and speeds daily recovery from work and activities. Water is needed by the body to remove waste products and improve breathing and circulation. Plus, it keeps your body cool and operating at its highest level by improving physical and mental performance! „ÏPrevents headaches. I highly recommend you keep track of any lifestyle changes such as drinking more water with a journal. Keeping track of how much and what you drink each day can be very helpful in ensuring you and your loved ones are protecting your overall health. Sources: 1)Seven Absolutes You Can Trust by Dino Nowak Nov 13, 2005 taken from the website www.healthyinitiatives.com 2)Drinking Plenty of Water Can Reduce Your Risk of Heart Disease by R Hall DrPH, CHES taken from the website http://vanderbiltowc.wellsource.com 3)Water, Other Fluids, and Fatal Coronary Heart Disease by Chan J, et al. American Journal of Epidemiology 2002: 155(9); 827-33. Jan 2002. 4)The Benefits of Stretching from Methodist/ Lutheran Hospital in Des Moines, IA Newsletter in 1999.