We currently deliver water coolers in Maitland, Aberglasslyn, Ashtonfield, Bolwarra Heights, Buchanan, Chisholm, East Maitland, Farley, Gillieston, Gosforth, Greta, Horseshoe Bend, Largs, Lochinvar, Lorn, Luskintyre, Metford, Morpeth, Osward, Rutherford, South Maitland, Telarah, Tenambit, Thornton, Tocal, Windella, Windermere, woodberry, Woodville.
Drinking water is a vital need. Drink plenty of water! Give the body what it needs: Water. All the fluids that we lose must be replenished. Otherwise, our health will suffer and the balance of our organism will be compromised. Before, during and especially after exercise, dehydration is the worst enemy of the athlete and his or her performance. Taking in sufficient moisture is therefore crucial for everyone who makes a physical effort. We put six tips on a list that ensure that you never become dehydrated.
1. Drink enough water every day
In addition to physical exertion, our organism needs an average of 1.5 liters of water per day. On top of that comes another 1 liter that we take with our diet. Every day, adults lose about 2.5 liters of fluid that must of course be compensated. If it is hot or the air dries, you should drink more water. But especially during exercise, the need for moisture increases drastically.
2. Do not wait to drink with water until you are thirsty
A thirsty feeling is not a good indicator when you are exercising. Actually you are already too late and your body has a shortage of fluid (1% of the body weight). You must therefore be thirsty and drink more water than your body needs. Did you know that by losing 2% of your body weight your sporting performance decreases by 20%? Our advice? Drink every 5 to 10 minutes, even when it is cold.
3. Continuously enough water drink isotonic sports drink
To keep our body temperature up to standard, our body uses an effective cooling system: perspiration. During sports we lose on average between 0.5 and 1 liter of sweat per hour. With trained athletes that number can even rise to 3 liters or more. The moisture we lose through sweating must be supplemented to prevent dehydration. For a physical activity of 1 hour you have to absorb 0.5 liters of water.
4. Moisturize in an efficient way
Moisture and drinking water. Before, during and after the effort, drinking water is a must.
Before exercise: during warm-up it is a good idea to drink. Also due to the stress associated with a competition, you lose moisture in advance. In this way you anticipate the moisture loss that occurs during the effort anyway. Prevent muscle pain by drinking water.
During exercise: to prevent dehydration, you have to compensate for sweat loss.
After exercising: also after the exercise you have to drink enough water. This way you avoid a shortage of fluid in your body that can lead to muscle pain.
5. Select the right (sports) drink
With efforts of less than an hour, you should only drink water.
If you are sporting longer, you should drink a sports drink that contains the necessary sugars. In this way you avoid hypo glycaemia (too low a blood glucose level) and fatigue that occur when your energy reserves become depleted.
Make sure you do not drink too much, otherwise you risk digestive problems. The drink must be fresh, but not ice cold (around 15 ° C is ideal).
6. The symptoms of dehydration
The main symptoms of dehydration are:
A thirsty feeling
Increase in heart rate
Drop in arterial blood pressure
Decrease in the performance level
What does water do in your body. In the case of moderate dehydration, you will have to deal with fatigue. With heavy dehydration you get a thirsty feeling during the exercise, heavy legs, get out of breath, you get muscle and joint pain or even muscle stretching. In the worst case, you will be confronted with a general malaise and you will need medical care. If you notice any of the symptoms mentioned above, it is too late to respond because the absorption capacity of the stomach is too low to be able to quickly counter dehydration.