Water Cooler Hope Island

Drink from your water cooler Hope Island before the thirst!

Drinking enough during exercise is very important. During exercise, you lose a lot of fluid through sweating. 6 Facts about drinking water. With great effort under high temperatures, you can lose 1 to 2 litres of moisture per hour. That is why it is extra important to drink well when you exercise. Our body consists of most part of water. Water keeps your blood fluid, making it possible to transport nutrients to the cells and remove waste. It keeps your body cool by absorbing heat from the muscles and removing it through sweat. Evaporation of sweat makes the skin cooler, the cooler skin cools the blood and the cooler blood cools the organs.

Symptoms when drinking too little

Calculate how much water you should drink. When you lose a lot of fluid and drink too little, too-high salt content in the blood occurs, also known as hypernatremia. The high salinity in the blood attracts moisture from the body cells, causing them to dry out. The early signs of a fluid deficiency are a lack of appetite, confusion, shakiness and fatigue. Dehydration symptoms can be recognized by headache, muscle cramps and fainting.
Thirst is a sign of the body lets us know that we need to take in extra fluid. The brain only sends a thirst signal if you already have a 1% fluid deficiency. Then it is already too late to drink because your heart beats faster than normal and more glycogen is burned than it should be. With a moisture deficit of 2% (that is 1.5 litres for a person of 75 kg), dehydration symptoms occur and at 3% your body is no longer able to maintain the training intensity. That is why it is important to drink on time in order to stay ahead of the thirst stimulus.
You can tell by the colour of your urine when you have drunk too little. With an optimal moisture balance, the urine has a clear colour with a neutral odour. If you have drunk too little, the colour is dark and the urine has a strong odour.

Read also: What does drinking water really does for your skin

Symptoms when drinking too much

An excess of fluid in the blood almost never occurs. Except when you do not eat but drink litres of water one after the other, water poisoning (hyponatraemia) can occur. This can already occur when drinking 3 litres of water per hour. Because the salt content in the blood becomes lower if you drink (too) much in a short time, the moisture moves where the salt concentration is highest, and that is in the body cells. This swell and the associated pressure cause headache, nausea and confusion. Extreme endurance athletes, such as marathon runners who exercise for a long time in warm temperatures and drink lots of water from their water cooler Hope Island without salt and carbohydrates, run this risk. It is therefore important to not only replenish the moisture content during intensive exercise in warm weather but also to monitor the salinity, for example by eating salty snacks before, during and after exercise (max 1 litre of fluid and the most optimal is 2760 milligrams of salt per hour).

How much to drink

If you do not exercise, it is recommended to drink at least 1.5 litres of fluid from your water cooler Hope Island per day. Athletes must drink more. The moisture requirement differs per person and depends on a number of factors so a universal guideline is not possible. Type of sport, duration and intensity, gender, body height and build, heredity, condition and environmental factors (hot or cold temperatures) all influence the need for moisture. Some athletes sweat more than others. Fit people sweat earlier and more with exercise than people with less good condition.

When to drink

It is important not to wait until you get thirsty, but to plan your drinking moments well. The feeling of thirst only arises when a fluid deficiency has already occurred and you want to stay ahead of it. Replenishment always comes too late. A good indicator to estimate how much fluid you lose during a workout is to weigh yourself before and immediately after the effort. Drinking lemon water in the morning is good for you. With the help of this formula you can calculate how much you should drink from your water cooler Hope Island while exercising;

Weight before exertion (kg) - weight after exertion (kg) + amount of litres drunk x 1.5 = how much water you should drink next time to stay optimally hydrated.

Also keep an eye on the colour of your urine; clear urine with a neutral odour indicates a good fluid balance in the body. In general, you can follow the following guidelines: If you exercise at moderate intensity, drink 250 ml per half hour. If you exercise at high intensity, drink 500 ml per half hour. Are you still thirsty? Then drink more! Drinking more than one liter per hour makes no sense because the body cannot handle more than that. You can also choose to have a sports drink.