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The athlete should drink 500 ml of water two hours prior to the action at a sporting event. Then another drink 300-500 ml of water every 30 minutes during the game. But of course to the athletes who do not have to reduce their activity both. While that athletes competing with high intensity of physical activity in warm or hot weather or temperature conditions, of course, requires more fluid intake.

Many people believe that if you consume a lot of water will cause retention of urine. When in fact just the opposite. Drinking water makes the body able to free themselves from excess sodium, so less urinary retention. The body will retain fluid in the body if the water content in the cell is too small. If the body receives a regular intake of water, the body does not need to save water and therefore will reduce the retention of urine.

Highly recommended to consume 6-8 glasses (each 150 ml) of water or various types of liquids each day. Consumption is recommended for those with less physical activity, older people, are in the temperature or cold weather, and that many foods contain much water. Consumption of more than 8 glasses a day is needed by those who include physical activity, active children, are in the temperature or warm or hot weather, and nursing mothers (which requires an additional 750 to 1.000 ml of fluid).

Liquids which include fresh water and others such as juices, soft drinks (soft drinks), coffee, tea, milk, and soup. Fresh water is the best drink because it contains no calories and contains fluoride which is good for teeth. While milk, including essential (especially for children) and tea can be an antioxidant that can fight heart disease and cancer. Fresh fruits are better than fruit juice because it contains more fiber and nutrients and contain less sugar. Soft drinks (soft drinks) should be avoided because of the high content of calories and sugar but low in nutritional value.

Several types of mineral water contains salt which can make urinary retention, bloating, and even increase blood pressure in some people. Limit the amount of consumption of mineral water or choose low-sodium types (less than 30 mg of sodium per 100 ml mineral water).

Water is essential for many body functions. The body can not hold water and therefore require the intake of fresh water every day. Baby's condition is life-threatening dehydration and require immediate medical care. Highly recommended to consume about eight glasses of water per day to prevent dehydration.

Dehydration

Dehydration occurs when the level of water content in the body is too low. This condition can be prevented by increasing fluid intake. Symptoms of dehydration include headache, dizziness, lethargy, melancholy, low-power response, the channel dry nose, lips dry and cracked, body weakness urine is too yellow or dark, fatigue, and hallucinations. Finally, unable to remove the urine, renal failure to work, and the body is unable to remove the remnants of toxic metabolic processes. And even in extreme conditions can lead to death already.

Some causes dehydration such as :
a) Increased production of sweat because of hot weather, humidity, exercise, or fever.
b) Lack of drinking water.
c) Lack of body signals a good working mechanism in the elderly, so seniors sometimes do not feel thirsty despite being in a state of dehydration.
d) Increased output of urine due to hormone deficiency, diabetes, are in treatment or kidney disease.
e) Experiencing diarrhea or vomiting.
f) Being in the healing of burns.

When are we need more drinking water ?

If you do not drink enough water then the risk of kidney stones in women will increase and the risk of urinary tract infections will increase. There is also some evidence of increased risk of several types of cancer including bladder cancer and colon cancer. The condition of shortage of drinking water will also reduce physical and mental performance and salivary gland function.

The people who need more water intake, including :
a) They have a diet high in protein.
b) Those who undergo high-fiber diet, as fluids help prevent constipation.
c) They are including children. Those who suffer from vomiting or diarrhea disease.
d) Those who are physically active.
e) Those who have to deal with weather conditions and temperature of warm or hot.
f) They are included dehydration unconditioned older.

Older people tend to be at risk of dehydration, because of :
a) Changes in kidney function with age.
b) Hormonal changes.
c) Often do not feel thirsty (because the thirst mechanism signals the body that does not work optimally with age).
d) Being in treatment (eg treatment of diuretics and laxatives).
e) Suffering from chronic diseases.
f) Mobility is very low.

Dehydration In Infants And Children

Children can be very susceptible to dehydration conditions, especially if sick. Examples include vomiting, fever, and diarrhea can quickly dehydrated babies. This condition can be very dangerous for the safety of the baby. If you know the state of dehydration in young children or babies, then immediately take it to the nearest hospital.
Some symptoms of dehydration in children, such as :
The skin feels cold,
lethargic,
Mouth dry,
The condition of the bone anatomy of the head (fontanelle) depressed,
A little blue colored skin due to stagnant circulation.

Excess Water Intake (Hyponatremia)

Compare with the above conditions, drinking too much water also can damage the body and cause hyponatremia. This condition is known as a decrease in sodium levels in the blood to extremely low levels and dangerous. Sodium is needed in muscle contraction and nerve impulse transmission. If you drink too much water, the kidneys can not remove enough fluid. Excess water can cause headaches, blurred vision, cramps (and eventually convulsions), brain swelling, coma, and eventually death.

Reaching the level of excess, may cause over-consumption of water to several liters per day. excess water conditions occur commonly in people suffering from specific diseases or mental (for example, in some cases of schizophrenia) illness in infants who were fed with food baby too much liquid.

Humans can survive for weeks without food, but only lasts a few days without water. The human body consists of 55-75 percent water. Water became one of the basic building block of blood, digestive enzymes, urine, sweat, and even contained in muscle tissue, fat, and bone.

Because the body can not store water, we need to intake of fresh water to replace water that has issued various vital organs of the body to sweat, urine, feces, and others. Total intake of water we need depends on our body's metabolism, temperature, weather, the food we eat and of course the level of activity we do.

Facts on Body Water Content.
Here are some water facts contained in the human body:
a) The water content in the body is more in men than women and decreased with age.
b) Most adults spend about 2.5 to 3 liters of water per day from his body. water expenditure will grow in hot weather conditions and a long training time.
c) The people who are older spent about 2 liters of water per day from his body.
d) Passenger air transportation will lose 1.5 liters of water during the first three hours of air travel. Loss of fresh water must be replaced.
e) Generally foods contain about 1 liter of water and rest must be obtained from the beverage.

Various Body Functions Require Water

Water as vital nutrients needed for :

a) Maintaining the health and integrity of every cell in the body.
b) Keeping the flow rate of liquid to facilitate the flow of blood through blood vessels.
c) Helps eliminate the remnants of the body's metabolism, excess electrolytes, for example sodium, potassium, and urea which is the residual processing of food proteins.
d) Regulate body temperature through perspiration.
e) Keeping humidity mucous membranes, such as those found in the lungs and mouth.
f) Lubricate and protect joints. Reduce the risk of cystitis by keeping the bladder disease free from bacteria.
g) Helps digestion and prevents constipation.
h) Working as a moisturizer to improve skin texture and appearance.
i) Bringing a variety of nutrients and oxygen in the blood cells.
j) Working as a damper on the organ bearing the eyes, spinal cord and amniotic sac fetus in pregnancy.

Water Content In Foods

Generally foods contain water, even that looks hard and dry though. The body can obtain up to one third water intake needs from food. The digestive process itself also produces water as a result of waste and can supply about 10 percent of the body's need for water. Needs the rest must be obtained from the fluid.