Posts Tagged ‘Dehydration’
10 were considered important on the hydration
In order to promote knowledge and awareness of the need to hydrate properly, Hydration and Health Center-OHS-has published its Ten Commandments of hydration, which appear below.
1. Being well hydrated is always essential for health, was successful or not physical activity at any time of year.
2. The water balance of our body should be balanced: the amount of fluid provided must be the same as the lost or deleted.
3. Should drink at least 2.5 liters of fluid a day. Every day we lose between 2 and 3 liters of fluid through sweat, urine, breath and perspiration of the skin.
4. If there are activities and significant physical effort, these amounts should be increased, or if you live in areas with warm, humid climate.
5. Try to avoid excessive fluid loss and not spend long periods of time without eating drinks. In times of heat is not unnecessarily exposed to sunlight or physical exercise in the middle of the day.
6. Children are very vulnerable to dehydration: make sure to drink plenty of water and other beverages.
7. The elderly, to have a lower thirst, and dependents are also particularly sensitive. There is, therefore, be monitored regularly ingesting liquids.
8. People who belong to a group of people with a particular physiological state, such as pregnant women and, as we cited earlier, children and the elderly, or performing physical activity should take fluids, preferably in the form of water, so frequent and remember not to consume alcoholic beverages to maintain adequate hydration.
9. Include as many drinks as possible helps the total fluid intake is adequate. For healthy people, and depending on the age and physical activity, besides water, drinking tea, soft drinks, juices, milk, broth …, can help them get the fluids they need. The taste of the drinks also stimulates increased fluid intake.
10. Should ask the health specialists, diet and nutrition on how to hydrate properly, especially in the cases mentioned above: young children, pregnant women, elderly and sick.
Hydration to enhance training
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.