H2OwesomeRound VBy: Alex, Kelsey, and Michael

How Does Exercise Impact Water Levels in

the Body?

Water Levels and Exercise• Water levels decrease in the

body if they are not properly replenished.

• Physical activity can cause an increase in heat production, sweat evaporation, and increased breathing rate.

• The hotter the environment, the more water is lost.

• Highest sweating rates occur during prolonged, high-intensity exercise.

Water Levels and Exercise• During hypohydration, body water is redistributed between

the two water compartments of the body.• At low levels of water loss, the deficit is usually found in the

extracellular compartment.• At high levels of water loss, the deficit will also come from the

intracellular compartment. • A study dehydrated rates by 10% of their body weight and

measured the water deficits in different parts of their body.• Intracellular= 41%, Extracellular= 59%, Organs= 40%, Muscle=

30%, Skin and Bone= 14%• In this study, the brain and liver did not show signs of significant

water loss. • Researchers believe that during hypohydration, water is

redistributed mainly from the intra-and extracellular compartments of muscle and skin in order to maintain blood volume.

Water Levels and Exercise• During exercise, it is also possible to reach a state of overhydration by drinking too much water.

• Hyponatremia- a condition in which sodium levels in the blood are too low. Can be the result of drinking too much water.• Usually found in endurance athletes• Blood becomes extremely diluted from too much water and sodium levels drop to dangerously low levels. • Causes nausea, headaches, confusion, fatigue, coma, and death

• To experience this, you have to drink gallons of water. You would be gaining weight over the course of the workout.

How Does Water Influence the Effectiveness of

Exercise?

Water and Exercise Effectiveness • Water helps your body exercise

efficiently• Water lubricates the entire body• It is vital in many chemical reactions.

• If there is not enough water in the body, the chemical reactions slow down causing muscle tissues to heal slower and muscle recover to be slower as well.

• Proper hydration is vital for optimal performance and recovery.

Water and Exercise Effectiveness• Hypohydrataion (ACSM):

• a water deficit that is greater than 2% of body weight loss from water and excessive changes in electrolyte balance to avoid compromised performance.

• More common in individuals who participate in high-intensity and endurance activities (tennis, long distance running) as opposed to anaerobic activities (weight lifting and rowing)• Prolonged aerobic exercise is likely to be adversely influenced

by hypohydration than short-term anaerobic exercise. • Athletes are at a higher risk of dehydration at the

beginning of athletic seasons because they are not use to the increased activity and/or climate conditions.

Water and Exercise Effectiveness • By losing 2% of your body weight in fluid, you can see a

decrease in performance by up to 25% • During challenging athletic events, athletes can lose 6-10% of

body weight in sweat loss which can lead to dehydration.• Consequences of Hypohydration

• Increase in blood viscosity• Impairment in thermoregulation, cardiovascular, and central

nervous system function• Core temperature goes up, reduced sweating rates, increased heart

rate, and reduced stroke volume• Cognitive performance is impaired and mood changes

Water and Exercise Effectiveness• Consequences on Performance

• Decreased performance• Reduced endurance• Increased fatigue• Reduced motivation• Increased perceived effort• Dizziness• Muscle cramps • Reduced maximal cardiac output • Reduced blood flow to the muscles

• Rehydration can reverse the negative effects of hypohydration.

Water and Exercise Effectiveness • Consequences of Overhydrating:

• Gastrointestinal discomfort• Dizziness• Soreness• Hyponatremia • Brain Swelling

• Being properly hydrated makes the body feel stronger during a workout• The heart does not have to work as hard

to pump blood throughout the body• Oxygen and nutrients are transported

more efficiently allowing an athlete’s muscles to receive these and provide more energy.

Water and Exercise Effectiveness • Water and Exercise Consumption Recommendations • Before Exercise: Fluids should be consumed several hours before exercise or athletic event.

• 17-20 oz. of water 2-3 hours before exercise• 7-10 oz. of water 10-20 minutes before exercise

• During Exercise: • 7-10 oz. of water every 10 to 20 minutes of exercise. Drink beyond thirst level.• It is important for athletes to include fluid replacement during training to build up a tolerance to consuming this amount of water.

• After Exercise:• 20-24 oz. of water or sports drink per pound of weight lost within 2 hours of activity. • If activity was for a shorter time period, water is recommended.• If water was for longer duration, sports drinks containing electrolytes should be consumed• If activity lasted longer than 3 hours, athlete should continue with electrolyte replacement throughout the following day of the event.

Current Issues and Hot Topics

Water Intoxication• Georgia Football Player:

• Drank 2 gallons of water and 2 gallons of Gatorade to stop muscle cramps• Collapsed the next morning due to swelling of the brain. Died 5 days later after being taken off life support.

• Radio Water Drinking Contest:• Participated in radio contest “Hold Your Wee for a Wii” to see who could drink the most water without using the restroom.• Drank nearly 2 gallons of water over the course of 3 hours and later died.• Husband and three children awarded 16.5 million in wrongful death lawsuit.

• Hazing Death:• 21 year old died after drinking 5 gallons of water and doing exercises as part of a hazing ritual.

Hydration Spas/ Medical Spas• Spas that will insert and IV into client’s arm/hand to rehydrate them.

• It is done by licensed medical professionals• Cost $29-$350 dollars depending on treatment

• Takes 15-45 minutes • IV bag can contain sterile saltwater, vitamins, anti-nausea drugs. • Can also get oxygen mask treatment

• Treatment for the flu, hangovers, sore muscles, exercise recovery, headache therapy, immune support, and skin health.• Celebrities:

• Madonna, Rihanna, Rashad Lewis, Simon Cowell, and more

References• Borreli, L. (2013). 'Hydration Station' Spa Cures Hangovers With IV Drip. Medical Daily. Retrieved 12 November 2015, from http://www.medicaldaily.com/hydration-station-spa-cures-hangovers-iv-drip-clinic-provides-b12-oxygen-and-fluids-party-crowd• Gina Shaw,. (2015). Water Tips for Efficient Exercise. WebMD. Retrieved 11 November 2015, from http://www.webmd.com/fitness-exercise/water-for-exercise-fitness?page=1• Lieber, C. (2014). Why IV Spas Are the Next Big Beauty Frontier. Racked. Retrieved 12 November 2015, from http://www.racked.com/2014/2/19/7618127/why-iv-therapy-is-dripping-into-the-medical-spa-scene• Mercola.com,. (2015). The Serious Problem of Drinking Too Much Water to Athletes. Retrieved 12 November 2015, from http://fitness.mercola.com/sites/fitness/archive/2012/07/13/athletes-drinking-too-much-water.aspx• NSCA,. (2015). Hot Topic: Beat the Heat - Combat Dehydration. Retrieved 11 November 2015, from https://www.nsca.com/Education/Articles/Hot-Topic--Beat-the-Heat---Combat-Dehydration/• Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, Hydration and Health. Nutrition

Reviews, 68(8), 439–458. http://doi.org/10.1111/j.1753-4887.2010.00304.x• Sawka, M. N. (1992). Physiological consequences of hypohydration: exercise performance and thermoregulation. Med Sci Sports Exerc, 24(6), 657-670.