Drink the right amount of water for good health! Start the day early and stay hydrated!

Water is the most important component of the human body, accounting for more than 70% of the body's weight. Adequate water is essential to maintain normal body functions. If you only drink water but do not eat any food, human beings can survive for about six weeks, but if you do not eat or drink at all, it may not even last a week.

Adequate water intake not only relieves the body's "cravings," but more importantly, it accelerates the body's metabolism, maintains normal brain function and body balance system, and brings important nutrients, minerals and vitamins to all organs, including the skeletal muscle system.

The average person should drink a minimum of 2,000 c.c. of water per day. The more active you are, or the longer you stay outdoors, the more water you need to replenish. Exercise, because of sweating and will lose a lot of water. In hot sunny exercise, you may lose 3000 cc of water in one hour.

When the amount of water loss in the body reaches 1% to 2% of body weight, we will feel thirsty, appetite reduction and endurance loss. When water loss reaches 3% to 4% of body weight, we will feel dry mouth, nausea, reduced urination, and a significant decrease in exercise performance. If water loss reaches 8% or more of body weight, dizziness, weakness, and even confusion will occur.

A survey found that most of the people engaged in sports are obviously not enough water supplement, the amount of supplement only accounted for 30% to 50% of the total loss, and the main reason is that most people are feeling thirsty before drinking water. However, as described earlier, when the feeling of thirst arises, the body is actually in a state of "dehydration".

Usually we can use visual urine testing to determine whether the body has been dehydrated: normal urine is light-colored and odorless, if during or after exercise, we find that the urine volume is reduced and the urine is dark yellow with a strong smell, it means that the body has obviously dehydrated and must be heavily hydrated.

Here are some tips for hydration during exercise.

  • The earlier you start hydrating, the better. It's best to drink 1 to 2 glasses of water when you wake up in the morning.

  • When you go out, don't forget to bring a bottle of water. In addition to the convenience of drinking water, it can also be used to calculate the amount of hydration.

  • Drink 500 cc of water two hours before exercise, so that the excess water can have sufficient time to be discharged from the body.

  • Drink 300 cc of water thirty minutes before exercise, and replenish 150 cc of water every fifteen minutes during exercise.

  • The longer you exercise, the more you exercise in a hot and humid environment, and when you sweat too much, you must increase the intake of water appropriately.

  • Don't wait until you are thirsty to drink water.

  • After the exercise, you should replenish a lot of water.

A study pointed out that if the time of exercise is less than an hour, the supplement of water alone is sufficient. If the exercise lasts for more than an hour, it is best to drink sports drinks to replenish the electrolytes lost along with supplemental calories. Coffee and tea contain diuretic caffeine, which accelerates the loss of body water, so it is not recommended to drink before and after exercise.

Drinking the right amount of water can make us feel more secure and safe to pursue the best performance.

Recommended reading:

Drink water at this time to easily lose weight and prevent strokes!

12 major body indicators to remind you to drink enough water or not

About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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