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Water, Alcohol and Eating…
By murray | July 8, 2009
Water is absolutely essential for life!! Water is not only the most abundant nutrient found in the body (accounting for approximately 
50-60% of body weight), it is also the most important nutrient. Water is involved in nearly every physiological process in the body. including digestion, absorption, circulation, nutrient transport, excretion, and temperature regulation.
The average adult body contains approximately 35-45 litres of water and loses about 3 litres daily through excretion, breathing and perspiration. Rate of water loss depends almost entirely upon level of activity and environmental conditions and may range from less than one litre per day for a sedentary person in a cool climate to more the ten litres per day in a desert. If severe deficiencies are not rapidly corrected, salt depletion and dehydration will occur, eventually resulting in death. About 1/3 to 1/2 of a person’s daily water intake is obtained from foods, with the rest coming directly from drinking. Nearly all foods contain some water, which is absorbed by the body during digestion. Fruits and vegetables are especially good sources of water.
This does not prevent dehydration. The human body contains many physiological safety mechanisms that warn us about a problem before it occurs, but thirst isn’t one of them. By the time we realize that we are thirsty, the amount of water lost from our bodies is quite substantial. Since the body can absorb only about 2 to 4 cups of water per hour during exercise, it is critical to ensure that you are properly hydrated before you begin exercising, especially in a warm environment.
Depending on how active you are, you should drink at least 6-8 cups of water each day, more on days that are warm and humid. Drink 2 cups of water 30 minutes prior to exercise, One cup for every 15 to 30 minutes of exercise or competition. Drink chilled rather than warm liquids for faster absorption from the stomach into the blood. Chilled drinks also help decrease elevated body temperature. For each caffeinated beverage you drink within 8 hours prior to exercise or competition, you should drink 1 additional cup of water before exercising. For each drink containing moderate amounts of caffeine (coke or weak coffee or tea), you should drink half a cup of water.
Recent research indicates that alcohol, in moderation, may carry some health 
benefits, but according to a recent study, there are still some negatives. Though nutrition researchers believe we have an internal calorie counter that tells us when we’ve eaten enough, the counter seems to be blind to alcohol’s caloric load. Researchers at Laval University tested this by feeding eight men high and low fat meals accompanied by a beer, wether non-alcoholic or regular. The men were told to eat until they were full, as the researchers kept track of their calories. Although alcohol gives real beer about 50 (one beer = 150 calories) more calories than it’s weaker cousin, it didn’t reduce the amount the men ate; they consumed just as much food no matter what they were drinking. Those extra calories carry special significance when it comes to weight gain and can end up as fat stored on our hips, thighs or waist!
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