2024 PATHFIT Unit 2 Nutrition And Wellness PDF

PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 UNIT 2 Nutrition and Wellness At the end of the lesson, the students shall be able to: discuss nutrition and the essentia...

PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 UNIT 2 Nutrition and Wellness At the end of the lesson, the students shall be able to: discuss nutrition and the essential nutrients, their functions and recommended intake; read and interpret food labels accurately; evaluate a personal food log based on dietary recommendation Nutrition and wellness go hand in hand in the quest for health (Leal, 2022). The key issues of nutrition and wellness are the nutrients needed for optimal health and the best strategies to give those nutrients. The secret to leading a full, healthy life is healthy diet. Healthy eating is essential to good health. Not only can eating healthfully help you lose weight, but it also has an impact on all bodily systems (Flowell,2024). A healthy diet is an important lifestyle choice that impacts wellness by improving physical and mental performance, body composition, and musculoskeletal health as well as lowering the risk of metabolic diseases like obesity, diabetes mellitus, and cardiovascular disease (Koehler & Drenowatz,2019). Diet refers to the intake of food, while nutrition A healthy diet is beneficial to everyone and can affect our defines how metabolism quality of life (Hermann, 2019) and may even impact your mood uses food to provide and level of focus (Flowell,2024). Eating meals nourishes the nutrients and calories to the body and maintain body, provides the calories and minerals needed for function, its proper functioning. extends life, and supports the highest degree of mental and physical well-being (CDC, 2021) in addition to lowering the risk of sickness (Payne et al., 2009), depression, and irregular sleep patterns. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Nutrient and Nutrition Nutrients and nutrition are related concepts, but they have different meanings. More significantly, according to the School of Health (2017), eating the right sorts of balanced meals and getting the right amount of the necessary nutrients has an impact on how people feel and how their bodies function to keep them alive and healthy. Essential nutrients are nutrients that the human body is unable to synthesize. They must be obtained from food or water. Essential nutrients include carbohydrates, proteins, fats, vitamins, and minerals (Costa et al.,2024). Nutrition At the most basic level, nutrition is about eating a regular, balanced diet. Nutrition, according to Newman (2020), is the study Nutrition is the act of of nutrients present in food, how the body uses them, and how dietary eating food. Its purpose is habits relate to health and disease. Good nutrition helps fuel your to nourish the body to give body. it the energy it needs to Proper nutrition helps keep energy levels up and protect you function and complete from illness and disease, such as heart disease, diabetes, cancer, daily tasks. and osteoporosis (Harvard Health Publishing).. Nutrient Nutrients, on the other hand, are the specific substances that The body needs nutrients the body derives from the food that an individual consumes to in order to function maintain its health and well-being (Dye,2023). These substances properly. These are provide the building blocks and energy necessary for growth, proteins, lipids, development, and normal physiological function (Pathakamuri,2023). carbohydrates, vitamins, They are used in every process of an organism’s body. Some of the minerals, etc. processes are growth (building cells), repair (healing a wound), and maintaining life (breathing) (Costa et al.,2024). They are essential to our diets for energy, The foods you eat supply the nutrients your body needs to development and repair of tissues, and healthy organ maintain your brain, muscle, bone, nerves, skin, blood circulation, and function. immune system. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 What are Macronutrients and Micronutrients? For any diet, macronutrients and micronutrients are crucial (Paller,2019). To guarantee that the body functions as it should, macronutrients and micronutrients collaborate effectively (Lakhani- Kanji,2022). We require a balance of macronutrients and micronutrients in order to be healthy. There are two major classes of nutrients in food: Macronutrients and Micronutrients. Macronutrients are carbohydrates, protein, and fat. They supply energy (in the form of calories) and serve as the building blocks for muscles and tissues. In comparison, micronutrients are individual vitamins and minerals. They are divided into four categories: water-soluble vitamins, fat-soluble vitamins, microminerals, and trace minerals. MACRONUTRIENTS Image Source: https://www.publichealthnotes.com/15-differences-between-macro-nutrients-and-micro-nutrients/ Macronutrients are vital The term Macronutrients (macros) stems from the Greek word nutrients that provide "makros", meaning large (Satrazemis,2023). They supply all of your people with energy to support their general daily energy, which is why they are required in such vast amounts health. (Nall,2019). Macronutrients are essentially your calories from food (Streit,2021) broken up into three major nutrient groups: carbohydrates, protein or fat (Green & Shallal,2020). All nutrient groups are necessary for your body to function properly and for your general health and well-being. Calories are also considered a micronutrient. However, your body uses carbs as its primary energy source, but it may also use other macronutrients if necessary. Balance your macros to reach Your health goals. Carbohydrate + Protein + Fat = Total Calories The precise quantity of each macronutrient may The calorie content of each macronutrient is: change depending on a person's unique Carbohydrates: 4 calories per gram circumstances, including weight, age, and Fats: 9 calories per gram underlying medical issues (Mae, 2021). Protein: 4 calories per gram PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 MICRONUTRIENTS The finest food sources of water-soluble vitamins include citrus fruits and Brussels sprouts, as well as a variety of whole grains, eggs, milk, fish, and meat. Image Source: https://www.publichealthnotes.com/15-differences-between-macro-nutrients-and-micro-nutrients/ The fat-soluble vitamins A, D, E, and K are essential for “Micro” comes from the Greek word “mikros,” which means bodily tissue formation, small. Micronutrients refers to a smaller group of vitamins and function, and preservation. minerals that are still essential for carrying out bodily functions They are best absorbed (Green & Shallal,2020). You measure micronutrients in milligrams when consumed with or even in micrograms (Nall,2019). healthy fats. Micronutrients are like tools that help our cellular machinery Egg yolks, bread, and function better (Sullivan,2023). They play a vital part in in the bodily fortified cereals contain functions such as the production of hormones and enzymes, the vitamin D, whereas beef, support of our immune system, and important processes such as liver, sweet potatoes, spinach, and fatty fish like blood clotting. They are therefore, essential to our well-being, salmon and tuna may development and normal growth. However, individual macronutrient include vitamin A. needs can vary depending on genetics and lifestyle. We get our micronutrients from the food that we eat, so Macro-minerals, such as maintaining a healthy diet with a lot of variety is crucial to getting te calcium, phosphorus, and right intake of all the micronutrients you need. The only exception magnesium, are more to this is Vitamin D. Vitamin D is present in some foods, but it’s critical than other mostly made by the body itself. Vitamin D is created by the body as micronutrients because they rays of sunlight trigger a chemical reaction in the skin which are essential for bodily produces the vitamin. functions. Macro-minerals can be Types and Functions of Micronutrients found in dairy products, dark leafy greens, almonds, and Water-soluble vitamins - Water-soluble vitamins dissolve in black beans. water and the body does not store them for long durations. When consumed excessively, they are flushed out of the body through urine. These vitamins are vital for energy production and various bodily functions. Since the body doesn’t retain them, it’s crucial to Trace elements, such as zinc include them consistently in your diet from different sources. and iron, are vital to health even in tiny amounts. Fat-soluble vitamins - Fat-soluble vitamins dissolve in fat and can store in the liver and fatty tissues for future use. They are essential Iron preserves red blood for various bodily functions and require dietary fat for proper cells, immunity, and absorption. cognitive function, whereas zinc encourages the Macro-minerals - The body requires macro-minerals in larger production of enzymes. amounts than trace minerals and they play vital roles in maintaining overall health. Dairy, whole grains, lentils, Trace minerals - Small amounts of trace minerals are required, chicken, and beans are good but they play significant roles in maintaining health. sources of trace minerals. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Main Functions of Carbs Food Sources and Functions of Carbs, Protein and Fat Instant energy. Glucose is the preferred energy source for your Macronutrients are found in the food you eat. Eating a brain, central nervous system, and diverse range of foods is essential to ensure enough intake of every red blood cells. macronutrient. Storing energy. Glucose is stored as glycogen in your muscles and liver for later use when you need energy, for example after a longer period of fasting. Digestion. Fiber promotes healthy Sources of carbs include: bowel movements. Whole grains: brown rice, oats, and barley Helps you feel full. Fiber fills you Vegetables: peas, potatoes, corn, and up after eating and keeps you feeling full for longer. other starchy veggies Fruits: mangoes, bananas, figs, and apples Beans and legumes: black beans, lentils, Main Functions of Amino Acids and chickpeas from Protein include: Dairy products: milk and yogurt Building and repairing. Amino acids help create new proteins within your body. They’re also used to build and repair tissues and muscles. Providing structure. Amino acids provide structure to your body’s Sources of protein include: cell membranes, organs, hair, skin, and nails. Poultry: chicken and turkey pH balance. Amino acids help Eggs: particularly egg whites maintain a proper acid-base Red meat: beef, lamb, and pork balance within your body. Seafood: salmon, shrimp, and cod Dairy products: milk, yogurt, and cheese Creating enzymes and hormones. Beans and legumes: black beans, lentils, Without the right amino acids, your body cannot create enzymes and chickpeas and hormones. Nuts and seeds: almonds and pumpkin seeds Soy products: tofu, edamame, and tempeh Main Functions of Lipids, or Fats, include: Cell membrane health. Lipids are an essential component of cell membranes. Storing energy. Fat stored around your body serves as an energy Sources of fat include: reserve that can be used during periods during which you eat Extra virgin olive oil fewer calories than you burn. Coconut: fresh, dried, and coconut oil Transport and absorption. Lipids Avocados: fresh and avocado oil help transport and promote the Nuts and seeds: almonds and pumpkin absorption of the fat-soluble seeds vitamins K, E, D, and A. Fatty fish: salmon and herring Dairy products: full fat yogurt and cheese Insulation. Fat insulates and protects your organs. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Macronutrients of Micronutrients Direction: Tell whether the food is Macronutrient or Micronutrient. Write Mac if it is Macronutrient and Mic if it is Micronutrient. ______________ ______________ ______________ _______________ ______________ ______________ ______________ ______________ _______________ ______________ ______________ ______________ ______________ _______________ ______________ ______________ ______________ ______________ _______________ ______________ ______________ ______________ ______________ _______________ ______________ Image Source: https://www.ripkenfoundation.org/sites/default/files/ProgramDocs/2019%20Nutrition%20Worksheets.pdf PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 How to Calculate Macros? The term “counting macros” refers to a diet strategy in which Tracking macros may play a key role in changing your body composition. a person attempts to consume a Macros also play a part in supporting better energy control, mood balance, specific proportion of calories appetite, and overall fitness performance (Satrazemis,2023). Counting your from each macronutrient macros involves keeping track of how many grams of fat, protein and category (Nall,2019). carbohydrates you consume and enables you to make (or plan to make) Counting macros can help someone make sure they are smart, healthy food choices (Velasquez,2023). eating the right ratio of nutrients and maintain a moderate weight. (Zambon,2023) THE HARRIS-BENEDICT EQUATION BMR x activity level = Your Daily Amount of Calories (DAC) The Harris-Benedict Equation is a formula to calculate the BMR. Then the BMR can be multiplied by an activity factor to determine your total daily energy expenditure (given in calories). Step 1 Step 1: Workout your BMR Adult woman, age 18, height of Calculating your basal metabolic rate is easy; all you need to measure is your weight and 154 cm and weighs 50 kg height, although your age and sex also come into play. =655.1 + (9.563 x 50 kg) + (5.003 x 154 cm) – 4.676 x 18 y.o For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age) = 655.1 + (478.15) + (284.90) – For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age) (84.168) =655.1. + 478.15 + 284.90 – 84.168 Step 2: Decide your activity level = 1,333.982 (BMR) To determine your TDEE (Total Daily Energy Expenditure), multiply your BMR by the appropriate activity factor, as follows: Step 2 Sedentary: Little or no exercise, desk job – BMR x 1.2 If the same woman above cycled to work three times a week and Lightly Active: Light exercise /sports 1-3 times per week – BMR x 1.375 attended two yoga classes, she'd be classed as a moderate Moderately Active: Moderate exercise/sports 3-5 times per week - BMR x 1.55 exercise so would multiply 1,333.98 (BMR) x 1.55 Very Active: Heavy exercise/sports 6-7 times per week - BMR x 1.725 (activity level) = 2067.7 If you are extra active (very hard exercise/sports & a physical job) - BMR x 1.9 The number she's then left with is how many calories she would Step 3: Choose your macro split eat in a day. If you're keen to stay lean while adding muscle, eat 40% protein, 40% carbohydrate, 20% fat. You can work out your split using your Daily Amount of Calories (DAC). Step 3 On average, women need about SPLIT: 40% carb / 40% protein / 20% fat 1,600 to 2,400 calories each day, and men need 2,000 to 3,000 This split provides sufficient carbohydrates to fuel your workouts, enough protein to calories a day -- based on age build and repair muscle and healthy fats to maintain optimal hormone production- vital and activity level. If you figure for staying lean. out that you need 2,000 calories per day, then you need to keep Step 4: Work out how many grams of each macro you need to your calorie intake about equal Eat with that number. Not all macronutrients are created equally. To work out how many grams of each you need, you multiply your total daily calories by 0.4 for protein and 0.3 for carbohydrates Step 4 and fat. Here’s an 1800-calorie diet with a 40% protein, 30% The protein and carbohydrate figures are then divided by 4 and the fat figure by 9. The carbohydrates, 30% fat ratio. final figures will be how many grams of each to eat. Use the following equations: Protein = 1800 x 0.4 = 720/4 = 180g Carbohydrates = 1800 x 0.3 = 540/4 = Protein DAC X 0.4 / 4’ = ____ g 135g Carbohydrates DAC X 0.4 / 4’ = ____ g Fat DAC X 0.2 / 9’ = ____ g Fat = 1800 x 0.3 = 540/9= 60g PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Food Label Sizes Get Real - Servings per container and serving size information appear in People look at food labels for a variety of reasons. However, large, bold font. Serving whatever the reason, many consumers would like to know how to use sizes have also been this information more effectively and efficiently (FDA,2022). updated to better reflect Understanding the Nutrition Facts label on food items can help you the amount people make healthier choices. typically eat and drink today. The label breaks down the amounts of calories, carbs, fat, Calories Go Big - Calories fiber, protein, and vitamins per serving of the food, making it easier to are now in larger and compare the nutrition of similar products (CDC,2022). bolder font to make the information easier to find and use. About 2,000 The following label-reading skills are intended to make using calories a day is used as a the Nutrition Facts labels easier to make quick, informed food guide for general nutrition decisions to help a person choose a healthy diet. advice. Your calorie needs may be higher or lower The Nutrition Facts label on packaged foods was updated in depending on your age, sex, height, weight, and 2016 to reflect updated scientific information, including information physical activity level. about the link between diet and chronic diseases, such as obesity and heart disease. The updated label makes it easier for consumers to The percent Daily Value make better informed food choices. The updated label appears on the (%DV) shows how much a majority of food packages. nutrient in a serving of food contributes to a total daily diet. Daily Values for nutrients have been updated, which may make the percent Daily Value higher or lower on the new Nutrition Facts label. As a general guide: 5% DV or less of a nutrient per serving is considered low. 20% DV or more of a nutrient per serving is considered high. Nutrients: The Updated List Calories from fat was removed because research shows the type of fat consumed is more important than the amount. Vitamin A and C are no longer required on the label since deficiencies of these vitamins are rare today. These nutrients can be included on a voluntary Image Source: https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label basis. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Pinggang Pinoy According Zorilla (2022), Pinggang Pinoy is a new, simple Pinggang Pinoy was created visual food guide that uses a familiar food plate model to convey the by the FNRI in partnership right food group proportions on a per-meal basis to meet adults' or a with the National Nutrition particular group of individuals’ energy and nutrient needs. Council (NNC), Department It is a visual tool that delivers effective dietary and healthy of Health (DOH), and World lifestyle messages to Filipinos at mealtimes, assisting them in Health Organization (WHO). adopting healthy eating habits (FNRI). For Go Energy Giving Go for rice, root crops, pasta, bread, and other carbohydrate-rich foods, which provide energy to support bodily functions and physical activity. Choose whole grains like brown rice, corn, whole wheat bread, and oatmeal, which contain more fiber and nutrients than refined grains and are linked to a lower risk of heart disease, diabetes, and other According to the FNRI, each nutritious meal should consist health problems. of 17% meat, 33% vegetables, 33% grains, and 17% fruit. The goal of Pinggang Pinoy is to supplement the Daily For Grow Body Building Nutritional Guide (DNG) Pyramid, not to replace it. An attempt has Eat fish, shellfish, lean meat, been made to convert the suggested portions into practical home poultry, eggs, and dried measures. beans and nuts needed for the growth, maintenance, As a result, the Pinggang Pinoy becomes a well-known, and repair of body tissues. clear-cut model of a meal plate. It also highlights how important it is Include fatty fish in the diet for a person's diet to be varied. like tuna, sardines, and mackerel 2-3 times a week to provide essential fatty acids Concurrently, the three food groups namely, GO, GROW, that help against heart and GLOW are arranged to fill the plate. The set is arranged on top diseases. of a locally hand-woven placemat to symbolize the Philippines' origins and served with a glass of water. It becomes more palatable and understandable to the general audience by making it visually For Glow Body Regulating beautiful. Enjoy a wide variety of fruits and vegetables, which are Individuals with specific health conditions should consult a packed with vitamins, registered nutritionist-dietitian or any healthcare provider regarding minerals, and fiber needed their energy and nutrient needs. This food guide also promotes a for the regulation of body physically active lifestyle and encourages Filipinos to eat less salty, processes. fried, fatty, and sugar-rich foods to prevent chronic diseases. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 A Portion and Serving Size Serving sizes and portion sizes are not the same. The definitions of serving size and portion size, their distinctions, and how to calculate portion sizes and convert serving sizes to portion sizes are all covered in this unit. How to Determine a Portion Size CARBOHYDRATES FATS PROTEIN VEGIES STARCH FRUITS OILS OTHER Your hand is a great portioning tool because it is proportionate to your body, its size never changes, it’s always with you, and there is no weighing or measuring required. The hand portion method can be used for different foods as follows: 1 portion of protein = 1 palm 1 portion of carbohydrates = 1 fist 1 portion of fruits and vegetables = 1 fist 1 portion of fat = 1 thumb A portion is the quantity of food (how much food) you choose to eat for a meal or snack at one time, whether it comes from a package, is prepared at home, or is consumed when dining A portion size is the amount out (Urbiztondo et al., 2019). It can be large or little, based on your of food an individual chooses to eat. preference. A portion size may be more or less than a serving size (Kay,2022). PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Serving Size In contrast, serving sizes are standardized measurements A serving size is the amount found on a product’s nutrition fact labels and can be measured in of food listed on a packaged cups, ounces, grams, pieces, slices, or numbers (Miller, 2021). The food’s nutrition facts label, serving size is based on the amount of food people typically eat, while a portion size is how not how much they should eat. Serving sizes help you see how much food you choose to eat many calories and nutrients including fat, sugar, and salt, you get at one time (Kay, 2022). from eating a specific quantity of that food (Gavin,2022). Sometimes the serving size on a package will be less than you eat. Serving sizes tell you how much people typically eat and the nutrition in that amount. Serving Size Calories/Serving Fat (g) / serving Carbs (g) /serving Protein (g) / serving For instance, if a person chooses to eat 12 crackers, which is three times the serving size, but the nutrition fact labels for that brand of crackers state that a serving size is 4 crackers, which contains 70 calories, 3 grams of fat, 10 grams of carbohydrates, 1 gram of fiber, and 1 gram of protein. In this case, the nutrition information for the portion size can be found by multiplying by 3. Thus, 210 calories, 9 grams of fat, 30 grams of carbohydrates, 3 grams of fiber, and 3 grams of protein would represent the nutritional value of their meal size. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Equivalents of One Serving Portion of Common Foods Sample One-Day Meal Plan Here’s a one-day sample meal plan based on 1,890-calorie diet for both healthy males and females from 19 to 59 year old: Breakfast Lunch Dinner Snacks Beverage Fried Bangus Chicken Tinola Fried Galunggong 10 or more glasses of Camote Tops Salad With Green Papaya Pinakbet AM: Suman water throughout the With Tomatoes And Malunggay Rice Watermelon day Rice Rice PM: Boiled Camote Banana Mango 1 glass of milk daily Male Based on 2450 calorie diet Female Based on 1890 calorie diet PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Food Log A food log is a record of everything you eat and drink during your day. It's a kind of diary that can help you get a grasp of your eating habits (Emerson, 2021). Given that most people consume more calories than they think they do, keeping a good food log can be invaluable in a person's quest to lose weight. The Benefits of Using a Food Log An accurate food log can help you improve your health and lose weight. Those with eating disorders are the only group for whom maintaining a food log might not be a good idea, unless a doctor has specifically directed them to do otherwise. Aside from this, a food log has numerous advantages, such as: Helps to lose weight. Learn what nutrients we are missing. Discover our eating habits. Food Log Rubric Dates fully recorded Day 1 Date: _________________________________________ PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Day 2 Date: _________________________________________ Day 3 Date: _________________________________________ PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Hydration HYDRATION is the replacement of body fluids lost through sweating, exhaling, and eliminating waste. On average, the body loses and needs to replace about 2-3 quarts of water daily. Humans have an inherent, critical need for water. It is the medium in which all of our metabolic reactions occur. It gives form to our cells, lubricates our joints and tissues, transports nutrients and waste, and dissipates excess body heat (Horswill & Janas 2011; Lang DEHYDRATION occurs 2007; Klau,2019). when your body’s water content is too low Fluids keep your body hydrated; without them your body will (Klau,2019). not function at its best (Victoria State Government, 2022). Not only is regular fluid intake (particularly plain water) one of the easiest, cheapest health interventions ever; it may also be one of the keys to optimizing health and well-being over the long term (Lang et al. 2017; Perrier 2017; Perrier et al. 2014; Klau,2019). Drinking enough fluids will help to maintain your concentration and performance, increase your endurance, and prevent excessive elevations in heart rate and body temperature. It’s all about sufficient hydration. Make fluid replacement a priority when you’re physically active. HYPOHYDRATION is the adaptability of the human Good hydration habits appear to have an outsized positive body in a state of mild impact on renal, cardiovascular and endocrine health and may even underhydration (a loss of play an important role in addressing obesity (Chang et al. 2016; Perrier 1%–3% of TBW) without et al. 2014; Klau, 2019). drastic day-to-day consequences (Klau,2019). The Role of Water in the Human Body We can last up to six weeks without food, but only one week without water. Here are some other ways water impacts our health: Carries nutrients and oxygen to all cells in the body. Helps covert food into energy Lubricates joints. OVERHYDRATION occurs Regulates body temperature. when the body takes in Protects and cushions vital organs. more water than it loses. Overhydration can occur Moistens oxygen for breathing. when people drink much Essential for our senses to work properly. more water than their Carries nutrients to cells and carries waste out of the body. body needs. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 Total Body Water The amount of water in the body and it represents 50%–60% of total body mass (or 70%–80% of fat-free body mass) (Horswill & Janas 2011; Klau 2019). Water needs vary from person to person. The formula are as follows (Watson et al.,1980; Medscape,2020): MALE TBW: 2.447 – (0.09156 X Age) + (0.1074 x Height) + (0.3362 x Weight) FEMALE TBW: 2.097 + (0.1069 x Height) + (0.2466 x Weight) How Much Water Should You Drink During Exercise? Water is the best drink to Sweating causes you to lose a lot of fluids, while working out. satisfy thirst and replace In order to replace fluids, you lose during exercising, it is crucial to fluid lost during exercise. drink adequate water. You face the danger of being dehydrated Drink water before you start otherwise. If your body is not in the best possible fluid balance, it also exercising, too. Water affects how well you perform in sports. Therefore, be careful to boasts a huge list of hydrate properly and on schedule! Actually, it's already too late when benefits. It is natural, and you start to feel thirsty. By then, you'll have begun to dehydrate and readily available. Water your athletic performance will have somewhat suffered. does not contain kilojoules (Victoria State Government,2022). When you exercise, your body sweats as it tries to return to its optimal temperature. As sweat evaporates from your skin, it removes heat from the body, but you also lose body fluid (Victoria You need 500 ml to 1 litre of State Government,2022). You need to drink fluid during exercise to fluid per hour when replace the fluids you lose when you sweat. That way, you’ll reduce exercising. Of course, it's the risk of heat stress, maintain normal body function, and maintain good to drink again after performance levels. The general rule is: if you’re sweating, you need exercising to restore your to be drinking fluids. fluid balance. It is possible, however, to drink too much Whether drinking water or sports drinks is better for you water while exercising. depends on how long your sporting activities last. If you do sport for less than 1.5 hours at a time, water or Yanga sports water is sufficient. However, if you work out for longer than 1.5 hours at a time, then it's According to the American important to maintain your energy balance. A sports drink can help Academy of Family with this. According to Harvard Health, four to six cups of fluid daily is Physicians (Malcolm, 2019), generally recommended for most people to consume. While there are no exact rules for exercising, The American Council on Exercise recommends drinking: how much water to drink while exercising, because Seventeen to 20 ounces (500-600 ml) of fluid, 2 to 3 hours before everyone is different. You working out need to consider factors Another 8 ounces (237 ml), 20 to 30 minutes before starting your including your sweat rate, workout the heat and humidity in Seven to 10 ounces (207 – 296 ml), every 10 to 20 minutes while your environment, your exercising clothing, and how long and Eight ounces (237 ml) post workout hard you are exercising. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 How Much Water Should You Drink After Exercise? Weight Your weight is one variable that changes the amount of water you The equation tells you to should be drinking. To help you establish a baseline, you can use take half your body weight, the following rule-of-thumb equation: and drink that amount in ounces of water. In the example, notice that you should be drinking more than 12 glasses of water, not eight! Exercise Your exercise habits affect the amount of water you should be drinking, as well. Adding 12 ounces (355 ml) of water to your daily intake for every 30 minutes that you plan to work out. If you are exercising outside and it is very hot, you may need to add more. Fluid in the post-exercise period. The main goal of water right after a workout is You should also stay hydrated after your workouts. The rehydration. Since most amount of fluid lost during exercise determines how much fluid must people end a workout in a be replaced. You should drink plenty of water until your urine is clear slightly dehydrated state, and dilute. On warmer days, you may need to drink several liters H2O helps replenish the body after a strong workout. with the fluid that it needs to function properly. Our blood volume decreases after an exercise when we are dehydrated, which forces the heart to beat harder to get blood to all the parts of the body that require oxygen and nutrients. This may wear us out and sap our motivation. Hydrating after a workout aids in our body's recovery from the strain of exercise. Since sweat rates vary, there is no standard recommendation for how much to drink after exercise. Continue to drink enough water until your urine is a pale-yellow color. PMPC SOMCIO * GG GUANZON PATHFIT 1: MOVEMENT COMPETENCY TRAINING  PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 01 REFERENCES Centers for Disease Control and Prevention. (25 January 2021). Nutrition: Why It Matters. 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