Water is essential for life. A few days without it can lead to death – it is important. So thinking about hydration strategy, especially when exercising in the heat is necessary for public health. We lose water by breathing and sweating as well as fecal output. Exercise accelerate the loss of water, leading to exercise, especially in the heat, which can lead to cramping, dizziness, heat exhaustion or heat stroke if insufficient fluid intake. Proper fluid intake is an important priority for practitioners and non-practitioners of heat. Water forms 60% of our bodies. It is therefore very important for many different roles in the body.
The role of moisturizing in the body:
Water has many important functions. From solvent to metal source, water plays a role in many different functions. Here are some important functions of water:
– Water acts as a solvent or liquid that can dissolve solids, liquids and other gases. He can carry and transport these things in several ways. One of the most important roles of water is the fact that water transmits nutrients to cells and transfers waste away from cells.
– In the presence of water, chemical reactions can continue when they are impossible. For this reason, water acts as a catalyst for accelerated enzyme reactions with other chemicals.
– Drink because water acts as a lubricant! This means that water helps lubricate the joints and acts as a shock absorber for the eyes and spinal cord.
– Helps to moisturize the body and exchange fluids in regulating body temperature. Do not be afraid of sweat! Helps regulate body temperature. When we begin to sweat, we know that the body temperature has increased. With sweat on the skin, it begins to evaporate which reduces body temperature.
– Did you know that water contains minerals? When treating drinking water, contaminants are removed and lime or limestone is used to re-mineralize the water, adding calcium and magnesium to the water. Because mineralization varies according to the location of the quarry, mineral content may also vary.
Factors that determine the amount of water we need:
What factors affect the amount of water we need? All of the following helps determine the amount of water that we need to address.
Climate – Warm climate may increase water requirements by an additional 500 ml (2 cups) of water per day.
Requirements for physical activity – Exercise requires more or more water – depending on how much exercise you can do, and your water needs may double.
The amount of sweating – the amount of sweating may increase the water needs.
Body size – Larger people are likely to need more water, while smaller people need less.
We get water not only through the drinks we consume but also through some of the foods we eat. Fruits and vegetables in their raw form have the highest proportion of water. Carbohydrates cooked or “wet”, such as rice, lentils and legumes, contain a good amount of water, where fats contain low amounts of water such as nuts, seeds and oils.
Liquid needs by body weight:
One of the easiest ways to determine the amount of water you need is body weight. This will be the basic amount you need daily without exercise. * Yes, you will need to find a metric converter like this one to do math.
Water requirements: 30-40 ml of water per 1 kg body weight
Example: If you weigh 50 kg (110 lbs), you will need 1.5 liters – 2 liters of water per day.
You should drink water constantly (not all at once) throughout the day. The body can not absorb a certain amount of water at one time. Any excessive drinking can lead to health problems.
Thirst – As mentioned above, if you are thirsty, you are already experiencing dehydration.
Urine – urine color is also a indicator of your moisturizing level.
Colorless to slightly yellowish – wet
Soft yellow damp
Pale gold – wet
Gold or dark gold or light brown – Light is possible for moderate dryness
Brown – dried
Hydration strategy + electrolyte:
These easy steps will help you hydrate the excess daily before and after exercise.
1. Determine the amount of water you need to drink daily using the body weight formula above.
2. Before moisturizing – Drink about 2 cups of water before intensive exercise ensures proper moisturizing to start.
3. During the exercise – 1 cup (8 ounces) of water mixed with electricity (about 3/4 water to 1/4 electrolyte) every 15 minutes.
4. After exercise – Fluid intake is required to help heal. The recovery process using a combination of water, protein and carbohydrates is a great idea as well as electrolytes if necessary. Formula: about 15 grams of protein, 30 grams of carbohydrates, electrolytes and water.