Water is the main element in the body compositión, our tissues are made up of water 60 to 65% and the rest by other factors including proteins, fats, minerals, etc..
With water loss above 2% of body weight changes occur in the thermoregulatory capacity, with the loss of 3% and there is a reduction in yield losses and if we reach above 6% this would lead to exhaustion, coma and death, hence the importance for our metabolism to maintain good hydration. For ordinary people recommended daily intake of 2 to 3 quarts of water to maintain good hydration cell.
Hydration is an essential component to promote athletic performance, and allows losses replenish fluids and electrolytes, to be effective it is necessary to adequately hydrate before, during and after training.
Our body requires a proper water balance and because during exercise water loss increases to try to dissipate heat as sweat, it must be hydrated to not reduce physical performance.
When water is scarce, performance decreases and worse, if what is lost after extended periods of sweat are minerals like potassium and magnesium, as it begins to manifest muscle weakness, fatigue and muscle cramping up because of the lack of such minerals in the body.
Even the slightest dehydration produces physiological changes that can affect athletic performance, because for every liter of water lost increased by 8 beats per minute heart rate and body temperature increases by 0.3 º C per minute, which translates into more effort, more stress and lower yield.
As stated earlier, a loss of water by 2% of body weight can mean a reduction of 20 to 30% yield.
It is therefore essential not only drink water when thirsty, because it usually occurs long after dehydration has started, but it is necessary to hydrate before, after and during physical exercise.
Spend a few minutes to drink water during training would improve the performance or at least keep it intact, while protecting the health of the muscles.
