Drink plenty of water! Give the body what it needs: Water
What should you drink
How much water do we need on a daily basis?
The daily requirement of water for the most part satisfied by drinking. One should drink a minimum of between 1.5 and 2 liters of water. Food that has a high moisture content, it also contributes to maintain the level of the amount of water in the body.
It is usually the case that the amount of water we drink is determined by our habits and not our thirst.
When you're thirsty, this usually that you have not been drinking enough water.
Why should we drink so much water?
Oxygen, water is after the main substance for the human health .. Water forms the basis of all biological processes in the human body. Water is especially important for the digestive system, because it contributes to the constant supply and export of products and substances. Water also provides the heat regulation in our body. For people it is vital that the body temperature remains at a standard level. Therefore, one has to drink water if they have a fever. Water absorbs heat and carries it through to sweat off.
Is water healthy? There is no better drink than water of good quality. The have a glass of cool, clean water when you're hot and thirsty, does nothing else underneath. One of the main aspects of the resilience of the body is to filter the blood, a function which is mainly performed by the kidneys. Such treatment plant can only function effectively when there is sufficient water flow through in order to remove this waste.
Your kidneys can not function properly without enough water. When kidneys are not functioning properly, many harmful substances are stored in the liver. The function of the liver is also stored fats in order to be converted into usable energy. If the liver has to take over part of the work of the kidneys, it does not work at 100% capacity, so that stored fat will remain stored and thus a cause of becoming overweight.
If you drink enough water will not accumulate in the body, pollutants and fats.
If you drink too little water
We just drink enough water, how often we have heard how important it is to have plenty to drink. Our body contains about 75 percent water. If we rate even 2 percent would bring down, we'd dry out.
If we drink too little water we can get one or more ailments.
* Fatigue * Slow metabolism
* Poor * Poor blood circulation resistance
* Infections of the urinary tract * Accumulation of toxins
* High blood pressure * Sluggish thought processes
* Headache * Stress
* Painful joints * Weight gain
* Back pain * Stomach and intestinal disorders
* Urinary tract infections
These diseases are all caused by dehydration.
If you recognize any of these symptoms in yourself or perhaps more, than simply to drink plenty of water daily
Good to know
Be moderate with coffee, tea and alcohol. These drinks put on the kidneys to increased urine output and lead to fluid loss.
Both drinks and alcohol-containing beverages such as beer and wine are high in calories.
Did you know that one liter of soda contains about 20 lumps of sugar?
Sense and nonsense of sports drinks
Sports drinks are.
They are not only used by elite athletes, but by virtually everyone involved in any way with sports, and even people who rarely or never do sport.
According to the producers, they improve performance and promote recovery after exercise.
But is that? Or one can just as well water or fruit juice drink?
Efforts inevitably accompanied by fluid loss, not only because you sweat, but also because water evaporates in the air you exhale.
The harder and longer you work, and how the conditions are warmer and more humid, the more moisture you lose. During one hour of exercise to the average person loses moisture approximately one liter.
In hot, humid conditions can double that amount.
Tips to drink more water. Moisture deficit ensures that the muscles less function which i.a. cramps may occur.
If the moisture is not replenished quickly, it can lead to dehydration (dehydration).
This not only reduces efficiency, but also harm your health.
Therefore, it is important before, during and after exercise drink plenty of fluids to compensate for water loss.
The more you sweat, the more water you should supplement.
In case of operations with a duration of less than half an hour, it is risk that you dehydrated becomes small, so that by drinking between less is important. Nevertheless, you need to ensure you with enough fluid in your body begins and after wards drink enough.
Longer work you should try to drink as much as you without handle problems: Aim for between 125 and 250 ml per quarter. Such solid drinking schedule you learn best to exercise, do not start during a match.
The larger the volume of fluid in your stomach, the stomach faster is emptied into the intestine and the faster it will thus replace lost fluids in your body. That is why it is best early on during your exercise as much as possible should try to drink and should continue to record after regular moisture. It is better periodically to drink large amounts, then continuously small amounts. The amount of alcohol that is ingested, which also determines the speed at which the stomach is emptied and with which the moisture through the intestinal wall so gets into the blood, the more one drinks (up to 700 ml), the faster the gastric emptying is done. The amount which is readily tolerated varies from 300 ml to 600 ml, but Of course everyone will themselves have to decide during training what is the ideal amount. Above 700 ml effects are more frequent gastrointestinal complaints.
Moderate cold beverages (10 ° C to 15 ° C) are preferred because they are more rapidly the stomach abandoned and therefore also be incorporated more quickly. In addition, they have a heat-regulating effect: warms a cold drink in the gastrointestinal tract, so that the body may give off heat. Ice-cold beverages (less than 10 ° C) and very hot drinks (more than 50 ° C) leave much slower stomach. Finally, cold drinks taste generally better, so that spontaneously drinking more.
Do not wait until you get thirsty, because that means you're already dehydrated. Thirst is not a good indicator of the level of body fluids. Your urine is a better gauge: she would watery and pale-colored must be. Does your urine is yellow and 'fat' out, then you are dehydrated. Also, frequent urination indicates good hydration.
Why a sports drink?
For the ordinary amateur sportsman water constitutes the only really necessary to drink every effort. For athletes with intensive training, special sports drinks might be indicated. Plain water namely, has the disadvantage that the feeling of thirst disappears rapidly, so that one will spontaneously drink less, whereby one loses additional moisture. For the amateur athlete more intensive sport than an hour, a special can re hydrating sports drink (or thirst quencher) are preferred. These include (a limited amount of) carbohydrate, so that the glycogen reserves of the body will be saved and will remain on the blood glucose level. This is important (especially for efforts lasting longer than one hour) as glycogen and glucose is the main energy supplier. And lack of carbohydrates has inevitably a negative impact on performance.
They also contain minerals (electrolytes) such as sodium (Na +), potassium (K +), Magnesium (Mg 2+) and chlorine, making the fluid more quickly absorbed into the blood will be in plain water, and the blood volume is better maintained. The latter is especially important in long-term efforts that are associated with excessive moisture loss. Other substances are often added, but this is mainly to improve the taste of the beverage or the shelf life (eg. Citric acid)
As a general guideline can be given:
Up to an expensive effort by 1/2 - 1 hour is not a special drink regime required. In many cases it is sufficient with water. If the length effort takes longer, make the sports drinks preferred.
Drink about 1 / 4-1 / 2 hours before the last such effort 250-500 ml.
Drink every quarter or every 5 kilometer 150-200 ml.
Ensure that the beverage you drink is cool (about 12-15 ° C)
If you sweat a lot, you have to supplement the moisture that you lose thereby by many to drink, preferably water. Especially when it is very hot, such as during a heat wave. Otherwise you dehydrate. The first signal is that fewer but more concentrated urine outplaced. This is a way of the organism in order to conserve moisture. In a second stage, stops the sweat production. Your body temperature skyrocketing and that can be quite rapidly fatal if no action is taken immediately. Especially small children and the elderly are at risk for dehydration. Little children cannot yet say that they are thirsty, older people feel the incentive not always and sometimes forget to drink.
Ensure adequate fluid intake
Take enough moisture. Drink every hour a glass of water or other healthy drinks. It is best at each meal to drink at least one glass a healthy drink and another two glass between meals. Actually I should drink more water.
· Drink regularly during exercise or other activities
· Eat regularly water containing foods, especially during hot days: fruit, vegetables, yogurt, soy drinks, pudding ...
· To know if you pick up enough moisture, look at the color of your urine: if it is dark yellow is a sign that you have too little water drinking. You've been drinking too much. If you are thirsty is a sign that you drank too much have. Try to drink enough before you get thirsty!
· Avoid a mild chronic dehydration by observing the following symptoms: little or never sweats, are moody, feeling tired, difficulty have to concentrate, his constant constipated, mat dry skin and hair, kidney stones.
|Tags: Better Health|