The human body needs timely hydration
March 07 , 2022
Staying hydrated is always essential, especially when physical activity is involved. But when do you do it: before, during or after training? Before answering this question, you must first understand the real importance of the hydration process.
The importance of hydration
About 60% of the body composition is made up of water. In our muscles, this ratio rises to 75%. It is present in all chemical reactions that take place in our organism, forming and building up cellular structures. Regulates body temperature and helps transport oxygen and nutrients.
Hydration is extremely important for everyone, regardless of age, gender and body type. The importance of this to our organism is even more apparent when we engage in physical activity, as our body eliminates large amounts of this fluid through sweat. When this happens, we leave behind not only water, but also mineral salts like sodium and potassium.
In a normal day, we can lose up to 2,300ml of water. At higher temperatures, this index can reach 3,300 ml. Proper hydration, especially for those who are physically active, is essential for good performance. A 1% to 2% loss of water can result in a 10% decrease in performance.
Proper hydration has the power to keep your body healthy and avoid more serious injuries and illnesses in the medium to long term.
When to rehydrate?
The question for most athletes is: When is the best time to hydrate? According to the American College of Sports Medicine, you should drink water before, during, and after training to avoid dehydration.
However, each moment has a specific recommendation. It won't do you any good if you drink a lot of water at once, because drinking water needs to be moderate enough to control your body temperature, reduce fatigue, and maintain your heart rate.
Experts recommend that athletes drink 500ml of water about 2 hours before exercise. Therefore, the body needs adequate hydration to start moving, in addition to allowing time to remove water through perspiration.
During training, it is recommended to regularly use 150ml to around 300ml every 15 or 20 minutes. However, care must be taken as the ideal fluid change is frequent, not quantitative. It doesn't make sense to spend a lot of time without water and then drink a lot at once.
Up to 6 hours after activity, the amount of fluid consumed must be greater than the amount of fluid lost by the body.
Signs of lack of moisture
Our bodies need water and cannot function properly without it. So when hydration levels fall below ideal, it sends out a distress signal. It's a way of saying "I'm thirsty!" Cramps, muscle cramps or tendonitis, chronic fatigue, sudden loss of energy and digestive issues are warnings that shouldn't be ignored.
Clean fresh water
Paying attention to the amount of fluids we drink is only the first step. It is necessary to consider its quality. If the water is clean, fresh and free of impurities, we are more encouraged to drink the correct amount of water. But beyond that, we guarantee that the drinks we drink are good for our bodies.
But how to be sure? The easiest and safest way is to use a filter or water purifier.
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