Water Cooler Mildura

The function of water. Great tasting water from your water cooler Mildura.

Filtered water or bottled water. Water is a major component of our body. The human body consists of 60% water. Water has the following functions in our body:

• Thermoregulation: Through sweating, but also through urine, the body loses heat;
• Transport: It provides as the main component of the blood for nutrient transport;
• Disposal: It takes care of waste disposal through the urine.

Moisture balance

To be able to perform well, the absorption and excretion of moisture must be in balance. Moisture loss depends on:

• The ambient temperature -> The warmer, the more moisture loss;
• The humidity level -> The drier the air, the more moisture loss;
• Duration and intensity of the effort -> The longer and the higher, the more fluid loss;
• Sportswear -> The more insulating, the more moisture loss.

Below I show in a table what normally the excretion and absorption of moisture look like:
Table of moisture balance what you have per day for the human body

Normal moisture balance per day

Is water healthy? The moisture absorption must always be in balance with the moisture loss. By exercising intensively, water loss will increase. If this is not supplemented with extra moisture absorption, this will lead to a loss of performance. Many bodybuilders use water pills to become lighter or to look drier.

Because a lot of moisture is stored in subcutaneous fat. This is harmful to health because too much fluid loss can lead to a coma or even death. The loss of fluid during training can simply be determined by weighing before and after. Every kilo decrease in body weight equals one litre of fluid loss.

Now I present in a table what the effects are of moisture loss with percentages added:

Effects of fluid loss on sports performance

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Nutritional advice for fluid intake

The advice of many experts is that you should drink 1.5 to 2 litres of fluid per day. Exactly how much you need depends on the amount of fluid you lose. This varies per person and also according to the circumstances in which you find yourself.

For example, if you exercise little in rooms that are well-cooled, you need a lot less moisture than someone who does a lot of exercise and exercises in warm rooms or at warm temperatures.
When you need more moisture

Below is a list if you need more fluid in daily life:

• If you are pregnant -> Pregnant women need a little more fluid, but they take it easily if they drink 1.5 to 2 litres of water;
• Intensive athlete -> Hereby you can lose 1 to 2 litres per hour;
• When you eat food with a lot of protein or salt -> The body needs extra moisture to get rid of all the salt and protein breakdown products;
• In the event of illness -> If you have diarrhea or have given up a lot. Because of this you lose a lot of moisture and therefore you should drink more;
• In warm conditions -> If it is a hot day, drink 2 litres of moisture per day to prevent dehydration. Children and drinking water. This advice is an estimate so pay attention! If you exercise more or use medication, this may not be enough and you need to take in more fluid. Therefore, take a bottle of water with you in warm weather so that you can always keep your body moist;
• With alcohol consumption -> alcohol expels moisture from your body;
• For breastfeeding -> Drink 2 to 2.5 litres per day.

3 groups of sports drinks with examples

With a moisture loss of approximately 2%, the so-called thirst stimulus occurs. As you can conclude from the diagram above, performance loss already occurs before the feeling of thirst occurs. That is why it is important for the athlete to prevent the feeling of thirst by drinking on time.

There are a lot of expensive sports drinks on the market. Sports drinks can be divided into 3 groups:
Isotonic

The sports drink is composed in such a way that the salt concentration is the same as that of our blood, namely 300 mOsm / l.
Hyper tone

The salt concentration is higher than that of our blood
Hypotonic

The salt concentration is lower than that of our blood

We can also divide the sports drinks into thirst quenchers (isotonic and hypotonic drinks) and energy drinks (hypertonic drinks). The thirst quenches are the most suitable for quenching thirst and replenishing fluid loss.

Energy drinks are intended to supplement the loss of carbohydrates after training. When they are drunk just before or at the beginning of the training, the body starts to focus on taking carbohydrates.

As a result, it will not focus on the release of these carbohydrates. The result is that a sugar deficiency occurs, hypoglycemia. The symptoms of a hypo are shakiness, excessive sweating and feeling the light in your head.

Read also: Why should you drink water when you want to lose weight?