Water is essential for life. Some days without it can lead to death – this is very important. Therefore, it is important to consider hydration strategies, especially when exercising in the heat for overall health. We lose water through respiration, sweat as well as urine and intestinal production. Exercise accelerates the rate of dehydration, which can lead to strenuous exercise, especially in the heat, which can lead to pain, dizziness, and heat exhaustion or heatstroke if adequate amounts of fluids are not used.
Proper use of fluids is a top priority for those who exercise and those who do not exercise in the heat. Water makes up 60% of our body. Therefore, it is incredibly important for many different roles in the body.The role of hydration in the body:Water has many important functions. From solvents to mineral sources, water plays a role in many different functions. Some of the important functions of water are:- Water acts as a solvent or liquid that can dissolve other solids, liquids and gases.
It can carry these things in many ways. The two most important roles of water are that it carries nutrients to the cells and carries waste products away from the cells.- In the presence of water, chemical reactions can proceed when they would otherwise be impossible. Because of this, water acts as a catalyst to accelerate enzymatic interactions with other chemicals. – Drink because water acts as a lubricant!
This means that the water helps to lubricate the joints and acts as a shock absorber for the eyes and spinal cord.- Body hydration and fluid exchange help regulate body temperature. Don’t be afraid to sweat! It helps regulate your body temperature. When we start sweating, we notice that our body temperature has risen. As sweat stays on the skin, it starts to evaporate, which lowers the body temperature.- Did you know that water contains minerals? Drinking water with calcium and magnesium is important. When drinking water is processed, the contaminants are removed and lime or limestone is used to make the water mineral again by adding calcium and magnesium to the water. Since minerals vary depending on the location of the mine, minerals can also vary.
What factors determine how much water we need:What factors affect how much water we need? All of the following help determine how much water we need to take.Climate – Warmer climates can increase water needs by 500 milliliters (2 cups) of water per day.Physical activity requirements – more or less intense exercise will require more water – Depending on how much exercise is done, the need for water can double.How much sweat we have shed – the amount of sweat can increase the need for water.Body size – older people will need more water and younger people will need less.Thirst
– This is also a sign of when we need water. Contrary to popular belief that when we are thirsty we need water, we usually do not feel thirsty until we lose 1-2% of our body weight. At this point, exercise performance decreases and mental focus and clarity may be lost.We know why water is important but how do we hydrate properly? Fluid balance or proper hydration is like energy balance (amount of food vs. output). It is important to avoid fluid imbalances for good health.
Not only do we get water from drinks, but we also get water from what we eat. Fruits and vegetables have the highest percentage of water in their raw form. Cooked or “wet” carbohydrates such as rice, lentils and beans are high in water, while fats such as nuts, seeds and oils are low in water.Fluid requirement by body weight:An easy way to determine how much water you need is body weight. This will be the basic amount you need without daily exercise.
Yes, you need to find a metric converter like this to do the math.Water requirement: 30-40 ml water per 1 kg body weightExample: If you weigh 50 kilograms (110 pounds), you will need 1.5 L – 2 L of water daily.
Hydration indicator:You should drink water continuously throughout the day (not at a time). The body can only absorb a certain amount of water at a time. Excessive alcohol consumption can lead to health problems.
Thirst – As mentioned above, if you are thirsty, you are already dehydrated.Urine – The color of your urine is also an indication of your hydration level.Colorless to slightly yellow – hydratedSoft yellow – hydratedLight gold – hydratedGold, dark gold or light brown – moderate dehydration from possible lightBrown – DehydrationHydration + electrolyte strategy:These simple steps will help you hydrate daily before and after exercise.
1. Determine how much water you need to drink on a daily basis using the body weight formula above.
2. Pre-Hydration – Ensures adequate hydration to start drinking about 2 cups of water before intense exercise.
3. During Exercise – Mix 1 cup (8 ounces) of electrolytes in water (about 3/4 to 1/4 of water) every 15 minutes.
4. After Exercise – It is important to use fluids to help with recovery.
It is a good idea to recover from a mixture of water, protein and carbohydrates in addition to electrolytes if needed. Formula: About 15 grams of protein, 30 grams of carbohydrates, electrolytes and water.As well as being a freelance writer, Margot Rutigliano owns Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living consultant since 1999.
Vita Vie Retreat is a fitness vacation that offers healthy lifestyle change programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com