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FACT SHEET #8

Return to healthy living

Fats & Fluids

Need to know!

Fat:

Although a low fat diet is recommended for most people, completely cutting fat out of your diet is not an option as you cannot live without it! Fat

  • provides insulation as well as supporting & cushioning for our vital organs
  • aids the absorption of fat soluble vitamins A, D, E & K
  • provides essential fatty acids which cannot be made by the body but are needed for health

However, too much fat in our diets can be bad for our health increasing the risk of CV diseases, but despite this the average UK diet still contains approximately 40% fat as opposed to less than 25% as recommended for active people.

Water:

Around two thirds of your body is water. It is found in all bodily tissues and is vital for:

  • transporting nutrients
  • lubricating joints/eyes
  • removing waste
  • maintaining body temperature... and more

Water is lost from the body through sweating, breathing and removing waste. To counteract this loss, we gain water from the things that we eat and drink. The average adult in the UK needs 1.8 grams per kilograms of body weight per day, but this rises when exercising and if we do not manage to drink enough fluid the repercussions can be fatal.

Nice to know!

Fat:

Fats are responsible for a lot of the flavour, smell and texture of foods; therefore it may seem as if reducing your fat intake would take all of the fun out of eating! However, it does not have to be like that:

  • Many traditionally high fat products such as cheese are now available to buy as lower fat alternatives.
  • Very often it is not the food itself that is high in fat but the way that it is cooked. By swapping from frying foods to grilling, steaming, baking, or microwaving them you can drastically cut their fat content.
  • Other simple ideas to reduce your fat intake include removing the skin from poultry, cutting fat off meat, replacing butter/margarine with jam/honey and eating fresh foods instead of pre-prepared products.

Water:

The body cannot survive for many days without water and the effects of not drinking enough are progressive. Mild dehydration is characterised by thirst and a difficulty in concentrating, however, if you do not redress this situation then eventually your circulation will be impaired and your vital organs will fail leading to death. It's that important!

But, it is not only your health that is damaged by a sub-optimal fluid intake, your performance will also suffer. As little as 2% dehydration can cause a decreased ability to exercise but at 5% you may experience as much as a 30% drop in performance!

Fun facts

  1. Fat is a concentrated form of energy, providing twice as many calories per gram as carbohydrate and protein. It's there waiting to be used - so do some exercise and go use it!
  2. The easiest way to check your hydration is to look in the toilet! If you are well hydrated your urine should be very pale (straw coloured) and odourless.
  3. Due to water loss, the average man will lose up to 3kg during a 90 minute football match.
  4. Research has shown that cyclists competing in the Tour de France will consume about 6.7 litres of fluid every day! - you need around 2.