Representing nearly 70% of our body mass, water is the most essential of all nutrients element.
The body reserves are modest and the external input is vital: a state of dehydration can lead to death in the worst case.
The role of water in the body
There are 3 major roles:
Plastic: as the main constituent of cells and tissues. Without water no cells, therefore no life.
Function: transport of nutrients (proteins, carbohydrates, fats, vitamins, minerals and trace elements), waste disposal, electrolytic.
Several elements of our body are in the liquid state (blood, plasma, lymph ...), and this state is the water which is the main constituent.
Heat as an element to cool the body (sweating). Water helps regulate our body temperature as you probably know must be maintained at about 37.5 °.
Note that unlike for producing heat the body uses muscle (tremor), as we shall see a little further.
Losses and water intake
As you know we are all different, and this also applies to our body composition. The age, sex, and especially the body composition (variable amounts between fat and muscle) varies the amount of water. Indeed, the muscle is made up of 70% water while body fat contains only 23%. This explains the difference between template 2 people the same weight more muscular you are, the more one is somehow dense, so with a smaller volume of the body.
These data are, losses and contributions will vary depending on the individual but of water per day is lost in general from 1.7 to 2.4 liters (urine, feces, respiration, transpiration). Losses that must be filled in order to maintain the body's water balance, otherwise dehydration. Two elements to this: food (a daily diet of 2500 kcal per day brings 1-1.5 L of water anyway), the rest should come from beverages: 1-1.5 L, to make up losses. Do not drink too much during meals to avoid overloading the stomach. Prefer intake beverage outside thereof.
Water is the only essential Beverage all other, either fruit juices, alcohol or soda do that to include calories as sugars (4 kcal / gram) and alcohol (7kcal/gramme) , but also vitamins and minerals.
The surplus water is eliminated through urine, and essential for allowing the removal of nitrogenous waste (following ingestion of protein) by the kidneys. So we eat more protein (in reasonable limits of course, with a maximum of 1.6 g per kg of body weight beyond which there is no benefit for muscle development), plus you'll have s hydrate.
In the case of a high-carbohydrate diet, to an increase in glycogen (carbohydrate famous bounce), remember that a gram of glycogen is associated with 2.7 grams of water, of Hence the importance of hydration and consequent adapted to succeed in this storage.
During exercise, water loss must be filled in as and effort (and even avoided with abundant moisture before the meeting) to avoid dehydration and its adverse effects: decreased mental and physical performance , cramps, vomiting and life threatening.
The famous weighed before and after exercise, often with a negative difference of pounds, in fact just allows to see the amount of water lost by the body. More this difference is large, and the athlete is poorly hydrated ... to meditate!
The best way to stay hydrated during exercise
Guarantor of physical endurance performance as strength, good hydration allows higher performance (and especially avoid falling).
Just as often adheres to a feed around his training protocol, you must have a particular approach to hydration.
The capacity of the body to absorb drinks are limited, we must plan ahead and drink regularly every 15-20 minutes sips of water to start the session in the best state of hydration can: better than cure.
For sports drinks (purchased or homemade), you must monitor the content of sugars and minerals. Isotonic beverages (containing a concentration equal to that of the body) are as to their optimum speeds assimilation. Too many carbs, or not enough, and it loses in rapidity (pure water absorption leads to less than an isotonic drink under certain conditions during exercise).
Keep it simple
To summarize, drinking is essential for life, good for performance, body and spirit (oops, I digress it feels like a pub with babies swimming ...).
Seriously hydration is a key component of athletic performance, follow the tips outlined, the main: drink regularly in small quantities, and left to choose and given its price, choose water.
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