Abstract

The importance of water homeostasis is extremely important. Maintaining hydration, the state of preserving body water within its optimal homeostatic range, is essential to sustain life. Water is an essential nutrient and contributes 50-70% of total body mass. An assessment of hydration during physical activity can prevent dehydration, which impairs physical and cognitive performance. A 2% body mass loss is a recognized threshold beyond which exercise dehydration impairs exercise performance. Liquid needs for recreational sports and physical activity are individual and are rarely higher than 500ml of hypotonic fluid per hour. If fluid requirements are low, concentrated sports drinks (providing energy intake) can help sustain exercise performance. Overhydration could be dangerous and can result in hyponatremia. Individual evaluation of water needs is important. In warm environmental conditions, an individual nutrition and hydration plan is crucial for the health and optimal performance and using existing recommendations in clinical sports nutrition to prevent over - and dehydration.

Keywords: Water homeostasis; Hydration plan; Physical activity