Wherever you go you see people walking around with water bottles in their hands. Bottled water has become a status like that of the coffee in our society. But what we know about water, whether mineral or fortified with vitamins.
- Why do our bodies need it?
- How much water should we drink per day?
- Do I have to consume it during exercise?
- What is the role of the water in the body?
The water is part of all processes in the body
We can have much more benefits if our body is properly hydrated.
Experts say, that hydrated skin has fewer wrinkles and there is no cream, that can moisturize the skin as good as a liquid put on the surface. Nutritionists and Dietetics recommend it for several reasons. It makes us feel full and helps in our goal to limit the caloric intake. Today is very common to confuse thirst with hunger – we eat, when we are just thirsty.
The often intake of water allows the discharge of toxins from the body and is a preventive measure against water retention. Proper hydration will allow your kidneys to work optimally. This way your liver can rest and can safely perform its main function / to convert fats and carbohydrates in the potential energy for muscles /. Personal trainers always include high intake of water in the training of their clients. It energizes our bodies because it speeds up the metabolism. It helps the elasticity of our joints and the proper functioning of muscles, optimizes and facilitates the normalization of the electrolyte balance. The water is a preventive measure against cramps, increases muscle strength and muscle response.
A good way to improve your endurance workouts without worrying about dehydration are isotonic drinks and powders. They are preferred by fighters, cyclists and runners.
* interesting facts about water:
Blood is composed of 92% water
The brain and muscles are 75% water
Your bones are composed of 22% water
Dentists recommend it because it strengthens the bones and teeth. The fluoride , commonly added to drinking water, prevents the collapse of the acid, formed by bacteria in the plaque. Thus strengthens the tooth enamel / hard and shiny surface that covers your teeth /.
Any doctor would advise you to hydrate properly to reduce the risk of dehydration. Water is because it helps our body to function at full speed and to be less susceptible to diseases and injuries.
Dehydration What are the risks of inadequate consumption of fluids?
Dehydration is very serious and common problem. Mild dehydration starts with a loss of about 2% fluid, leading to significant changes in the body. 68% of the human body consists of water, so dehydration can affect all parts of the body. The symptoms range from poor concentration, headaches, dry mouth, heat exhaustion, heart attack, muscle cramps, fatigue, lack of sweating, weak urination, swollen eyes, wrinkles on the skin, rapid heartbeat, fever, low blood pressure and others. Clearly the acquisition of sufficient fluids is extremely important, but how to know what is enough?
150g Cheese – you can use blue cheese or Brie cheese, depending on your taste
3 tablespoons sour cream
1 tablespoon olive oil
Pears (4 pieces) Peel, cut to the inside halves and seeded them carved. Filled with the mixture of the cheese (150 g), the sour cream and the parsley, and bake in greased baking dish to gold. When slightly cooled, sprinkle with plenty of pieces of almonds (50 g).
What is the proper hydration?
You’ve heard that you should drink 8-10 glasses of water a day. This is really indicative of water intake, which will ensure the proper functioning of the body. Why so? An average person loses approximately two and a half liters of fluid per day through separation, sweating and exhalation of breath. This is around ten cups. So to prevent dehydration of the body should drink at least that volume as fluid. Normally a serious trainee starting from 4 liters.
* Most of us consume 20% of the liquids in the form of food.
However, not every drink can be proper fluid intake! Coffee, tea and alcohol are diuretics and actually consuming them literally we will achieve the opposite effect.
Therefore, most professionals recommend the water to be the main source of fluids. It does not contain extra calories – such as milk and juice . If you don’t like the taste of the water , you can add lemon or lime in it or you can consume another low-calorie products, advertised on the market.
A recent study conducted at the University of Connecticut proves that dehydration and endurance exercise can be disastrous combination for athletes. When there are dehydration and cardio workouts, the hormone levels brake down.
The experiment: Volunteers should meet three identical exercise in three different states: Normal hydrated, moderately hydrated (lost about 2.5% of their pre-workout weight) and severely dehydrated (their body already has about 5% less than their pre-workout weight loss because of fluid).
The researchers took blood samples from the volunteers between these 3 – stages of the experiment. The results show large differences in the hormones responsible for the muscle growth like testosterone, cortisol, strains hormone, insulin, growth factor-1, insulin and blood glucose. The dehydration affected their testosterone levels in two ways. It increases the levels of cortisol, which is a competitor of testosterone in the fight for receptors -the testosterone levels fall. The cortisol negatively affects the incentive to produce natural testosterone in the body. The experiment also proved, that the dehydration affects the metabolism of carbohydrates and fats.
How do you know that you are getting enough fluids?
First of all, when you feel thirsty – drink! You should drink as much water, as you need not to feel thirsty during the day. When you’re thirsty, your body tells you that you need fluid and is one of the signs that you are slightly dehydrated. The lust (or the complete lack of desire) is a good indication of proper hydration. Please note that during exercise, due to the increased expense of liquids, you better don’t wait to get thirsty again. Let your shaker be up to you. Do not jump on the exercise bike or cross trainer without a bottle of water or isotonic drink .
The personal weight is also a good indicator of whether you are adequately hydrated to exercise. Measure before and after training. At the end must weigh as much as you were at the beginning if you’re properly hydrated. If it is not the same, you will restore the lost fluids when you restore your training weight. Another way to find out how well you are hydrated is the color of the urine. Yes, it can tell you if you drink enough fluids during the day. Certain foods or supplements such as creatine and water soluble vitamins can change the color. It should not be darker than pale yellow and should be without a smell. If it is dark or a decrease in quantity, have a drink!
Hydration is important for people.
Especially if you practice. Learn how to hydrate properly and be healthier. Training will be better, cardio will be more fully, and your muscles will be more dense and large.
Simple, isn’t it?