What do we need water for ?
What is the most important nutrient without which we can and should take every day? Water. 75% of our weight is water – it takes part in all reactions of the body. Her balance in the body is extremely important to maintain body temperature, metabolism, transport of all compounds in the body, including the disposal of toxins.
Have you note how much water each day ?
There is no universal way to determine the daily needs – it depends on weight, activity level, physical condition and many other factors.
It is believed that the minimum amount is 2 liters per day. If you sweat profusely and / or live in a warm humid place, the need may increase more than doubled.
Training and water
When you exercise, your muscles work and produce heat. The more intensely you train, the more heat you produce.
From this unwanted heat release mostly through sweat, but also through more frequent breathing, which evaporates quite a few water.
Total for the entire workout throw by half to over two liters.
What happens if you do not drink enough water?
Have you ever feel dizziness and exhaustion suddenly in the middle of training? Or persistent headache after it?
Often we think that the reason is fatigue or lack of sleep, and although these are incidental factors, the primary is dehydration.
It reduces the ability of the body to be cooled and to transfer oxygen to the muscles, causing fatigue significantly earlier than normal.
The strength also falls in proportion to the fluid loss, since the muscles in their composition, are mainly water – about 76%.
The loss of even 2% of water in the body, physical strength may drop to 15-20%.
When you reach a state of dehydration, your body takes precautions especially against overheating. Your body will get it available from their own resources, especially from the blood.
As a result, it is compressed and becomes more difficult heart to pump more blood system to give stagnation of blood in certain areas, over time increasing the risk of high blood pressure, elevated cholesterol and heart disease.
Recent studies have linked reduced intake of water and chronic headache, heartburn and arthritis.