Water is vital to life. A couple of days without it could lead to death – it is that important. So considering a hydration plan, particularly when exercising in the heat is vital to overall health. We lose water through respiration, sweating in addition to urinary and fecal output. Exercise speeds up the rate of water loss making extreme exercise, especially in the heat, a chance of leading to cramping, dizziness and heat exhaustion or heat stroke when sufficient fluid intake is not met. Correct fluid intake is a significant priority for exercisers and non-exercisers from the heat. Water makes up 60 percent of our bodies. So it is incredibly important to for many distinct roles within the body.
Water has many important tasks. From a solvent into a mineral supply, water plays a part in in several distinct functions. Here are some of water’s important tasks:
It can transport and carry these things in many of ways. Two of water’s main roles are the fact that water transports nutrients to cells and carries waste products from cells.
– In the presence of water, chemical reactions may proceed when they may be impossible otherwise. As a result of this, water acts as a catalyst to accelerate enzymatic interactions with other compounds.
– Drink because water acts as a lubricant!
Do not be afraid to sweat! It will help regulate your body temperature. As sweat stays on the skin, it starts to vanish that reduces the body temperature.
– Did you know that water has minerals? Drinking water is important as a source of magnesium and calcium. When drinking water is processed, pollutants are removed and lime or limestone is used to re-mineralize the water including the calcium and magnesium to the water. Because re-mineralization changes based on the location of the quarry, the mineral content may also vary.
Which Factors Determine How Much Water We Want:
What factors affect how much water we want? All the following help determine how much water we will need to take in.
Climate – Warmer climates may increase water demands by an additional 500 mL (2 cups) of water daily.
Physical activity demands – More or more extreme exercise will require more water – based on how much exercise is performed, water demands could double.
How much we have sweated – The quantity of perspiration may increase water requirements.
Body size – Larger individuals will probably need more water and smaller people will need less.
Thirst – Also a sign of when we are in need of water. Contrary to popular believe that if we are hungry we want water, thirst is not usually perceived until 1-2percent of bodyweight is missing.
We all know why water is important but how can we go about hydrating correctly? Fluid balance or proper hydration resembles energy balance (food intake vs output). It’s important to prevent fluid imbalance for health.
We get water not only through the drinks we eat but also through some of the food that we eat. Fruits and vegetables in their raw form have the maximum percentage of water. Cooked or”wet” carbohydrates such as rice, lentils and legumes have a reasonable quantity of water where fats such as nuts, seeds and oils are extremely low in water content.
Among the easiest way to ascertain how much water you need is by body weight. This could be the basic amount you need daily . *Yes, you will need to discover a metric converter like you to do the math.
Example: if you weigh 50 kg (110 lb), you’d need 1.5 L – 2 L of water daily.
Any overzealous drinking could cause health difficulties.
Thirst – As stated previously, if you are thirsty, you are already dehydrated.
Colorless to slightly yellow – hydrated
Soft yellowish – hydrated
pale gold – hydrated
gold, dark golden or light brown – potential mild to moderate dehydration
brownish – dried
These easy steps can enable you to hydrate daily and before and after workouts.
1. Ascertain how much water you will need to consume on a daily basis with the body weight formula above.
2. Pre-hydration – consuming about two cups of water BEFORE extreme exercise ensures adequate hydration to get started.
4. After Exercise – Fluid intake must assist in recovery. Recovering with a mixture of water, protein and carbohydrates is a excellent idea along with electrolytes if necessary.