Water is essential for life. A few days without it and death from dehydration comes quickly.
With the arrival of the hottest days, redouble our care with hydration and
perform it correctly.
Loss of water through breathing, sweating, urine and feces.
Of course, the water loss rate accelerator exercise. As a result, intense exercise –
especially without heat – can lead to cramps, dizziness and even death if an issue of ingestion is not
This makes a question issue a top priority for practitioners.
as for those who do not exercise. Let’s cover everything about hydration, water distribution in the
body, fluid balance and fluid control.
All our cells soak in water. Water makes up nearly 60 percent of body weight
Therefore, a 45 kg woman actually carries about 27 kg of water; a 90kg man
carries about 54kg of water.
The amount of water you carry is based on the amount of body fat and mass.
muscle we have as well as in our transient hydration state. Our water content depends on the
body composition, different separate cells different from water. For example, the bone
contains 22% water, used fat tissues about 25% water, like used muscle cells 75%
of water and blood contains almost 83% of water.
The water in our bodies can be divided into intracellular fluid (ICF) and extracellular fluid.
All this water in the body has many important jobs. Acts as a solvent, hum
carrier, a catalyst, a lubricant and as a temperature regulator. He also helps us
anabolic processes. Let’s take a brief look at these.
As a solvent, water dissolves proteins (including enzymes, DNA, etc.) and how it transfers throughout the
body. Water also carries nutrients to cells and transports waste products away from cells.
How water can dissolve organic and inorganic nutrients and transport them to our cells.
or away from our cells, water is important in proteins, glycogen and other macromolecules.
As dissolved chemicals spend much of the time involved in
water, water serves as a medium for a large amount of intracellular metabolic reactions. N / A
Indeed, in the presence of water, how can chemicals follow when they can otherwise be used?
impossible. Thus, water acts as a catalyst that accelerates as enzymatic interactions with other
Water lubricates like joints and even acts as a shock absorber for the eyes and a spinal cord.
Amniotic fluid, which involves growth and is mainly composed of water,
protected or protected by the mechanical forces transferred through the mother’s body.
Body water content and fluid exchange regulate body temperature. When the temperature
body increases, we begin to sweat. As this sweat associates with the skin, its evaporation cools or
body by lowering body temperature.
The idea of fluid balance is similar to energy balance in that the relationship between
between fluid (through food and drink) and fluid (through excretion) determine the liquid balance.
Avoiding fluid cravings is important to overall health.
We excrete / lose water through urine, feces, sweat and exhaled air. We drink water
the food we eat and the drinks we drink.
On average, we receive about 1 liter (4 glasses) of water from the food we eat. Of course, this
Quantity depends on our food selection. For example, fruits and vegetables in their raw form have a
highest percentage of water. “Wet” carbohydrates, such as cooked whole grains and vegetables, also
there are some. Higher fat foods, on the other hand, typically have a very high water content.
low (eg nuts, seeds, oils, butter and lard).
In addition to our food intake, a large percentage of our daily intake of
available from the drinks we drink.
Several factors can affect or decrease, including weather, physical activity demands,
how much we sweat, overall body size, etc. For example, we get thirstier when it’s
hot and / or when we are sweating a lot. This mechanism is obviously in place to help
However, thirst is sometimes a poor indicator of hydration for those involved with
Intense exercise and training. In fact, thirst is usually not noticed until 1-2% of body weight.
be lost. At this point, if you are exercising, such performance reductions have already occurred. Even
You cannot be exercising, mental focus and clarity may fall.
According to most of the literature, a safe general recommendation for daily intake of
Liquid is about 3 L of liquid (or 12 glasses) per day. Once
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