Here at the ISB website, we have your best interests at heart, so we want to help you prepare for what is undoubtedly the most intense ISB Bootcamp yet: HARDCORE ISB Bootcamp IV in Malaysia on 4-9 March 2010.

One crucial part of preparation is hydration. This simply means making sure your body has the water it needs to sustain itself and perform its functions well. If you are going to engage in strenuous and taxing physical activity, you need to make sure your body is well-hydrated.

Water is important for a variety of reasons:

• It is the biggest part of the blood and lymph systems, carrying food and oxygen to the cells and carrying away waste out of the body
• It helps control the blood pressure by balances the electrolytes
• Water flushes the kidneys to get rid of toxic substances in the body
• It regulates the body temperature, keeps it cool when it is hot and insulates the body from cold
• It is also a shock absorber to cushion the body's organs
• It lubricates joints so you can move without pains
• Good water can provide many of the trace minerals that the body needs

Since water is very important, you need to always be vigilant about your water intake and watch out for any signs of dehydration. Our bodies lose water quite quickly, and if we are not careful, we might end up dehydrated. Watch out for the following symptoms:

• Little or no urine, or urine that is darker than usual
• Dry mouth
• Sleepiness or fatigue
• Extreme thirst
• Headache s
• Confusion
• Feeling dizzy or lightheaded

The best way to keep hydrated is to drink clean water often; some doctors suggest at least 8 glasses a day or more if you are going to be exerting a lot. Sports drinks can also be beneficial, especially for strenuous times like work-outs or outdoor activities since they can replace lost electrolytes and other nutrients. Be careful when choosing sports drinks and read the labels thoroughly, as some include high levels of sugar, salt, and caffeine, which can have undesirable effects.

Some tips for staying hydrated:

• Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and refilling it instead of purchasing several units of bottled water, which is expensive and creates plastic bottle waste (Go Green!)

• If you’re going to be exercising, make sure you drink water before, during and after your exercise.

• Start and end your day with a glass of water.
• When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.

• If you can, drink on a schedule. If you have trouble remembering to drink water, try to create a schedule. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.

Sources:

http://ezinearticles.com/?10-Reasons-Why-is-Water-Important-to-Humans-Health&id=1834453

http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/1013.html