Weekly health bulletin

Water water everywhere and not a drop in sight.

Even your bones are a quarter water. The muscles that drive your performance are three quarters water. the brain that steers your limbs is 76% water. The blood that carries your nutrients is 82% water. And the lungs that provide your oxygen are near 90% water.
These basic facts of biochemistry emphasize the first nutrient in your quest for optimum performance. The most important nutrient in your body is plain water.
The quality of your tissues, their performance, and their resistance to injury, is absolutely dependent on the quality and quantity of water you drink. And you have to drink it constantly.
Light exercise in a temperate climate uses half a gallon of water a day in breath, sweat and urine. Athletes in heavy training use over two gallons a day. A 165lb athlete (75kg) is mainly composed of 50 quarts (2 pints = 1 quart) of water. In heavy training, he has to replace all of it every six days.

You can replace your body water with any beverage. They are all mainly water, including milk, fruit juices, coffee, tea, even the thickest soup, even whole fruits & vegetables. But if you fail to do so, performance suffers immediately.
Dehydrate a muscle by only 3% and you cause about 10% loss of contractile strength, and an 8% loss of speed. Performance literally dries up!

So if you want optimum performance, the unbreakable rule is: Continually top up your water.