Drink Lots Of Water: The Best Good Purpose Of 2020
"Drink Lots Of Water" is a new consumer trends indicate a growing interest in health, body care, and physical activity. There is also an increasing interest, even in the culture of food and how to eat to feel good. Specifically, in recent months.
New consumer trends indicate a growing interest in health, body care, and physical activity. There is also an increasing interest, even in the culture of food and how to eat to feel good. Specifically, in recent months, bottled water consumption and the impact on the environment are at the top of the ranking. And an undoubtedly positive trend that places more considerable attention on the quantity, quality, and frequency of water intake.
The man can survive without food for a few weeks, provided that he can take fluids. It cannot resist the lack of water for more than a few days: even in the case of complete fasting in a mild climate, it must take more than half a liter of water daily. In practice, water is undoubtedly vital, as well as a precious commodity.
Do you want to know how much water your body loses, how to rehydrate yourself, and which mixture to prefer at rest and during sports?
Let's find out together.
The Body's Water Losses
The organism continuously loses water, albeit with significant differences from one day to the next. Except in pathological cases, how these losses occur are the kidneys (the amount of urine increases when you take more water than you need), the digestive system (the stools can be more or less rich in water, in especially concerning the foods consumed), the skin (with sweat and perspiration insensibility) and the lungs (a lot of water vapor can be eliminated from the airways, especially at high altitudes). There is more. Every day the glands of the stomach and intestines (especially the first part of it) secrete a large quantity of liquids, on average from 7 to 10 liters; in the healthy subject, however, they are reabsorbed almost entirely in the large intestine. Even at the level of the kidneys, an enormous amount of urine is produced every day up to a total of several tens of liters. If, however, the production of the hormone adiuretin (ADH) by the pituitary is regular, the renal tubules reabsorb the large part, and only a small amount (even less than a liter) becomes definitive urine. It is eliminated as such by the body.
How Much Water Goes In And How Much Water Goes Out?
For there to be a water balance, water losses must be balanced by the assumptions of it. A substantial part of the income does not come from drinks, but food. Few foods, moreover, are dehydrated, while among the fresh ones there are some (fruit, vegetables, meats, fishery products...) made up of water in percentages higher than 70% or even 90%.
Then, in the body, from the combustion of carbohydrates, fats, and proteins, other water derives, which is called endogenous (or metabolic). For every 100 g of carbohydrates that are used for energy purposes, 55 g of water are formed; for every 100 g of lipids 107 are formed; for every 100 g of protein 41.
It must be specified, however, that the latter in practice has an insignificant role in the athlete's water balance.
Thirst: Why Do You Drink?
It is drunk because the body asks for it ("I feel my throat dry") or because we see someone else sipping, for example, a water bottle: two aspects, one physiological, the other psychological, only one result: drinking. Of course, intense physical effort or some climatic conditions, such as cold, can reduce the sense of thirst.
That is why, if you train at low temperatures, it is essential to drink constantly, almost anticipating thirst. A vital aspect, because when you feel the desire to drink copiously, it means that the body has already lost 2% of weight in terms of water. (Read more, How does green tea help in weight loss?)
With a drop in performance, which can drop by as much as 10%. Luckily our body is organized. And to regulate water intake, it makes use of very efficient centers that are located in the hypothalamus, the structure of the central nervous system located between the two cerebral hemispheres.
Training in situations of inadequate hydration translates into a reduction in the body's ability to adapt to practice and a significant increase in the risk of muscle injury. In the cold season, it is possible to stay hydrated even by taking hot drinks such as tea and herbal teas, better obviously if unsweetened and not fruity. Among the teas, the most advantageous are green and white, which are low in theine and rich in polyphenols or substances with high antioxidant capacity.
Do You Feel Tired And Exhausted?
When you sweat a lot and do a lot of physical activity in a hot environment such as indoors or in the summer, water alone is not enough to rehydrate. It is also necessary to recover the main minerals that are lost with sweat, such as sodium, chlorine, potassium, and magnesium.
The first two are vital during the activity. The advice is to take during the effort of effervescent tablets without sugars for a complete gesture. If you do not have one, four grains of coarse kitchen salt (about 1 g) dissolved in 500-1000 ml of water may be sufficient to start.
A deficiency of these minerals increases the sense of tiredness, muscle tightening, the feeling of exhaustion, and the risk of muscle cramps. Also, if you have migraines during the day, Ask your doctor before taking medicines,
Sodium Yes, Sodium No?
Fear is ninety when it comes to sodium. Some feel only to hear him mention already feeling bloated and those of high blood pressure. But is it so? Does sodium really hurt? Sodium is a fundamental mineral for the health of the human organism.
The body of a healthy adult individual contains just over 90 g, concentrated in particular in extracellular fluids, in bones, in connective and cartilaginous tissue. It is the mineral most concentrated in sweat.
Following chlorine, potassium, and magnesium. Consider that in a liter of the sweat of an acclimated person, there is about 1 g of sodium. In an unacclimated subject, however, almost 1.5 g. Recovering sodium in the case of profuse sweating during exercise is essential. The health of the organism and, in particular, that of the heart is beneficial.
Can Dehydrated Training Be Beneficial?
There are some concepts of the science of sports nutrition that are now transparent and secure foundations. This is the case, for example, with hydration. Every athlete, in fact, knows the importance of starting a well-hydrated training session and maintaining - as far as possible - this state even during the course itself.
Hydration, on the other hand, is invaluable in protecting the health and reducing muscle fatigue. Yet despite this knowledge, there is some far from a scientific indication that dehydrated training can be beneficial in preparing the body to endure thirst and a stressful situation during future competitions. But is it really so?
Unfortunately not. Training dehydrated and not taking care of the restoration of water and minerals (in particular sodium, chlorine, potassium, and magnesium), as well as endangering health, reduces the adaptation of training stimuli. For the body to best respond to the goal of training, there must be no geometric alteration of the cell membrane. Once we lose water and minerals, cells tend to change their shape, just like a balloon that is first inflated and then deflated. It's not all. Dehydration stimulates muscle catabolism, faster emptying of glycogen stores, and increases the levels of cortisol, the hormone known as responsible for stress.
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