It is warm outside. That is no reason not to go running. Well a reason to drink well. Filtered water or Bottled water. Actually, I never think about it. I drink throughout the day. Tea, coffee and water.
Is water healthy? When I walk in the heat, I do not drink with me. I drink a few extra glasses of water after wards. I think that's enough. Yet it is good to reflect on moisture. Especially with this weather. My father used to call it when we were on holiday in Provence and it was 35 degrees. He called throughout the day; "Drink well: moisture, moisture, moisture." And that was not too bad. I just ran 10 K at 3 o'clock in the afternoon. At 30 degrees. Best spicy! Your body consists of more than 50% water (women 52%, men 63%). A good moisture balance is worth gold. It keeps your blood pressure up, the body at temperature and carries away toxins.
Actually, it is not that difficult. If your body uses more water ... you guessed it ... you also have to drink more water. If moisture absorption and fluid loss are the same, the body's fluid balance is in balance. Cold or hot drinks in warm weather? This is important because loss of moisture has consequences. Your performance will be less, but worse is that you can also suffer from cramps. The body is fortunately smart enough to give you timely signals. Signals that you are not doing well:
Everyone knows it. You are thirsty. If you have a shortage of fluid, your brain will get a stimulus that triggers this feeling. This occurs with a moisture loss of 2% of the body weight. If the moisture shortage increases, you will be more thirsty. Best smart.
Runner with water bottle
This is an appendix at the bottom of the brain. A gland. A gland that secretes hormones and is responsible for the water regulation in your body. If there is a shortage of fluid, it secretes a hormone (antidiuretic hormone ADH). This enters the blood and causes the kidneys to retain more fluid.
The kidneys can thus retain more fluid when there is a lack of moisture. From there the body can distribute this moisture efficiently where moisture is most needed. If you start drinking more again, this process stops. The kidney is in the body the 'expert' when it comes to filtering and absorbing water.
This is a dynamic process. There is a cash interaction between water that enters your body. The exchange of these fluids takes place in the gastrointestinal tract, the lungs, the kidneys and the skin.
You will not be surprised that the intestines have to endure a lot of water. An average of 7-9 liters of liquid flows through the day. 2-3 liters comes from food and the rest comes from saliva and digestive juices. The small intestine absorbs nutrients in the body, the rest comes in the large intestine. Due to the exchange of fluid from the large intestine to the blood, only 100 ml of fluid remain in the stool. Read more about gastrointestinal complaints while walking.
Lungs and skin
Your body loses almost a liter of fluid per day by evaporation through the skin and the lungs. Children and drinking water. Perspiration due to hot weather or hard labor leads to an increase in the amount of moisture you lose.
As said, the kidney is in the body the 'expert' when it comes to filtering and absorbing water. Through the kidney we are able to excrete a minimal amount of water, in which the urine is created.
Causes of moisture shortage
Sweat loss through exercise
Sweating is a form of water drainage and regulates heat in your body. If you are walking hard, it will generate heat. Your body wants to dissipate that heat, so your sweat glands are stimulated.
8. Running doll
If you have diarrhea, you lose more fluid than normal. By diluting faeces, the body tries to get rid of toxins as quickly as possible.
High temperatures in combination with a high humidity increase the chance of sweating. The body can hardly evaporate the sweat later, because the environment is so humid. This way the sweat often sticks on your body, but extra sweat is produced.
Little intake of moisture
Duh! That seems logical. If you drink too little, there is a moisture shortage. Yet it often occurs, especially with runners.
The effects of dehydration and what do you do about it?
With a moisture loss of 2% on body weight, your body temperature will increase and your endurance will decrease. If that goes up to 3%, that endurance capacity will decrease even further. At 4-6% your strength will decrease and there is a chance of cramp and exhaustion. At a loss higher than 6% you can also lose your consciousness or become in a coma. That is not wrong! But you can do a lot about it:
Measuring is knowing
It is quite interesting to investigate yourself how much fluid you lose during an effort. You do this by measuring your weight before and after the effort.