The Importance of Water

August 01, 2019

The Importance of Water

“Water, Water everywhere….”

Water is amazing when its chilled and is vital for your body.

Why do we need water?

Water is the most essential element to our survival, apart from the air we breathe. An average person can live for up to 40-45 days without food, but without water can only live between 3-5 days. Water makes up between 50-60% of our body’s weight. Women tend to have more adipose tissue than men, so a man will have a higher water percentage than a woman.

Our blood is made up of 92% water, our brain and muscles are both 75% water and our bones are 22% water.

The human body cannot store water, so we have to have fresh supplies of water everyday to make up for the losses from lungs, skin, urine and faeces. The amount we need depends on our metabolism, the weather, the food we eat and our activity levels.

A car cannot run without petrol/gas, and the human body cannot run without water.

What roles does water play within the body?

Water is  the major ingredient of all fluids within the body, including saliva, gastric juice, bile, pancreatic juices and intestinal secretions. Water is vital for almost every bodily function.

Water is vital in removing toxins from the body, the body has four major ways of removing toxins, they are the bowels, urination, perspiration and processing of toxins by the liver. When the body is dehydrated, it will try to save work by minimising the use of the bowels, urination and perspiration, and will force the liver to take as much of the workload as possible. The extra work will place a burden on the liver, which still has other functions to carry out apart from detoxification. The liver will not be able to do all the work itself to an efficient level and toxins will build up rapidly and it does so much more!

What happens when we get dehydrated?

The feeling of thirst comes when the blood becomes concentrated. If you have the thirsty feeling you may already be dehydrated. It can be rectified quickly by drinking water. It is important to listen to your body and not to ignore the feelings of  thirst. Dehydration occurs when the amount of water leaving the body is greater than the amount being taken in. Dehydration can be serious. Symptoms include, dry mouth, dry eyes, vomiting, nausea, muscle cramps and heart palpitations.

How much water do we need to drink?

The average body loses around 1.5 litres of water a day through skin, gut and lungs and via the kidneys as urine. This process also rids the body of toxic substances. The body also makes a third of a litre a day through glucose, when it is burnt as energy. The minimum intake of water a day needs to be around 1-1.5 litres to ensure the body is getting the same amount in as is going out. An ideal intake would be between 1.5-2 litres per day.

Water is excreted from the kidneys as urine and also carries waste materials from the cells. On average between 4-6 cups of urine a day are excreted.

What is the best way to increase water intake?

Good fluids to drink include fresh water, herbal and fruit teas (caffeine free), you could also flavour your water with some fresh lemon/lime or try one of the Fruit Infusion drinking bottles .(https://www.tesco.com/direct/vonshef-2-pack-water-bottle-with-fruit-infuser-set/249-0769.prd)

Try and limit fizzy drinks and caffeinated drinks like coke, tea and coffee as they can have a diuretic effect.

Fresh fruit and vegetables are also a good source as some contain up to 90% water, and they are easy for your body to digest. They also provide your body with vitamins and minerals.

So what are you waiting for!? Get drinking that water today!

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If you want to find out more about Sports Nutrition and Great recipes to fuel your active body then go to https://itsnutrition.co.uk/ or follow them on https://www.instagram.com/its_nutrition/.




Size Guide
Get measured up to be sure to get the best possible fit for comfort and performance from your everactiv sportswear. 
everactiv size guide sportswear children girls young people  
1) Chest: Measure all the way around your chest at the fullest points.
2) Waist: Measure around the narrowest part of your waist.
3) Leg Length: Measure from the inside at the top of your leg to your ankle.
4) Hips: Measure around the widest part of your hips.
Use the size chart to work out your fit. If you are between sizes order the larger size for a looser fit. If you prefer a tighter fit, order the smaller size.  *Please note numeric age is provided as a reference. Measuring is the best way to try to get a good fit for your new sportswear.
everactiv range including girls custom everactiv club items
cm/inches XS S M L
Height guide 128-134/50-53 140-146/55-57 152-158/60-62 161-167/63-65
Numeric age* Age 7/8 Age 9/10 Age 11/12 Age 13+
Chest 64-68/25-27 70-74/28-29 76-80/30-32 82-86/32-34
Waist 56/22 60/24 64/25 70/27
Hips 58-66/23-26 64-72/25-28 70-78/28-31 79-84/30-33
Inner Leg 57/22 62/24 67/26 72/28
 
Custom club hoodies/boys t-shirts
cm/inches Age 7/8 Age 9/11 Age 12/13
Unisex Kids Hoodies Chest 86/34 92/36 98/39
Unisex Kids Hoodies Sleeve Length 43/17 47/19 51/20
Boys T-Shirt Chest 78/31 82/32 89/35

 

Adult Hoodies and T-Shirts

cm/inches XS S M L XL
Hoodie Chest 98/39 102/40 112/44 122/48 130/51
Hoodie Sleeve Length 58/29 59/23 61/24 62/24 64/25
T-Shirt Chest 89/35 96/38 103/41 110/43 117/46