Drinking water, the best way to keep your moisture balance up to date. If we do not get enough fluid, physical performance may suffer. This is especially true with intensive training or great heat. Dehydration can already have a noticeable effect with a loss of 2% of your body fluid. However, it is not uncommon for athletes to lose between 6 and 10% of their bodily fluids through sweating. This can lead to a change in the regulation of body temperature, reduced motivation, increased fatigue and the feeling that the training is much heavier, both physically and mentally.
An optimal hydration appears to prevent this and it could even reduce the oxidative stress that occurs during a high intensity workout. This is not surprising when you consider that muscles consist for about 80% of water. So if you intensively sport and sweat, good hydration can help you to perform at your very best. Flue and drinking water.
In short: A loss of 2% of the water in your body can already significantly impair your physical performance.
Your brain is strongly influenced by the amount of fluid in the body. Studies show that even a slight dehydration (1-3% of body weight) can affect many aspects of brain function. 7 Ways to influence your energy intake.
In a study on young women both mood and concentration were affected with a moisture loss of 1.36% after training. The frequency of headache also increased. Another similar study, this time on young men, showed that a moisture loss of 1.59% already had an adverse effect on the working memory and that feelings of anxiety and fatigue increased. A moisture loss of 1 to 3% equals about 0.5 to 2 kg of weight loss for a 68 kg person. This can easily happen with normal daily activities, let alone during a workout or in case of great heat.
Many other studies, ranging from studies on children to the elderly, have shown that even a slight dehydration can affect mood, memory and brain performance.
In short: Light dehydration (loss of moisture of 1-3%) can affect energy levels and memory and lead to a large decrease in performance in memory and brain.
Dehydration can cause headache or migraine in some people. Several studies have shown that water can relieve headaches in people with lack of fluid. But this seems to depend on the kind of headache.
A study of 18 people showed that water had no effect on the frequency of headaches, but there was some effect on the intensity and duration.
In short: drinking water can sometimes alleviate the symptoms of headaches, especially if someone has a lack of fluid.
Constipation is a common problem, characterized by occasional bowel movements and laborious stools. It is often recommended to drink more as part of the treatment protocol and there is some evidence that supports this. Low water intake appears to be a risk factor for constipation in both young and older people.
Carbonated water appears to be especially promising to alleviate constipation, although the reason for this is not entirely clear.
In short: Drinking plenty of water can help prevent and relieve constipation, especially in people who normally do not drink enough water.
Urine stones are painful nuggets of mineral crystals that form in the urinary tract. The most common type is the kidney stone, which forms in the kidneys. There is some evidence that people who have previously had kidney stones can help to drink water to prevent kidney stones from coming back.
Drinking more fluid increases the volume of urine that flows through the kidneys, reducing the concentration of minerals so that they will not crystallize as quickly and form clumps. Water can also help prevent the stones from forming, but more research is needed to confirm this.
In short: Increased water intake seems to reduce the risk of developing kidney stones. More research is needed in this area. Calculate how much water you should drink.