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Actually I should drink more water. If you exercise a lot, it is important to drink enough. Due to excessive loss of moisture (dehydration) the performance capacity deteriorates. When do you have to replenish these stocks and how much do you have to drink?
How much should you drink? Water is perhaps the best source to provide your body with moisture. By training or competition you lose a substantial amount of water through perspiration. Therefore, try to drink between 125 and 250 ml per quarter during a workout. According to the nutrition center (2013) you have to drink at least one and a half liters per day. As a non-athlete I would sit half a liter up there. At least two liters. As an athlete, I would drink 2.5 to 3 liters on a rest day. On a training or competition day you drink one liter more. Water is an important means of transport in our bodies and the most important part of blood, urine and sweat. Water also ensures a stable body temperature (thermoregulation). Tips to drink more water.
duration of the effort
intensity of the effort
the fitness clothing you wear
In most forms of exercise, which last less than an hour and do not have a too high intensity, drinking water is always good. During a longer-lasting activity or a heavy activity, sports drinks may have additional benefits.
Make sure that you get enough fluid before you start exercising by drinking a lot, especially in hot and humid weather. What kind of water to drink. Stop drinking about one hour before the effort, otherwise you have to constantly go to the toilet during exercise.
As soon as you start exercising, you lose fluid. Therefore, try to absorb the moisture loss by drinking something at suitable times in between, whenever possible. The more you sweat, the more fluid you have to replenish. Strive to drink between 125 and 250 ml per quarter. It may take a while to get accustomed to this. You may feel nauseated by excessive amounts, try to drink small sips. With a training that lasts less than half an hour, the risk of dehydration is not so great, so drinking between drinks is less necessary. Nevertheless, you should ensure that you start training with sufficient fluid in your body and drink enough after wards. Drink as much as you need to replenish the amount of fluid lost after completing your training. Do not wait until you get thirsty, since that is a signal that you are already dehydrated. Thirst is not a good indicator of the level of body fluid. It is seldom a problem that you drink too much, much more often the problem is that athletes do not drink enough.
There are a number of factors that you have to take into account if you drink a lot of water. During a strenuous exercise (for example in a marathon) you lose a lot of moisture, but also a lot of sodium. Per liter of sweat you lose the equivalent of one to four grams of salt. After a football match at an outdoor temperature of 24 to 29 degrees, professional players, for example, sweat six grams of salt and two liters of water (Maughmam, 2004). Most athletes probably fill in the amount of fluid, but not the sodium reserves. As a result, the sodium content of the blood rapidly decreases (Hyponatremia) and the blood plasma becomes very watery (Bean, 1997). This leads to increased urine production and a reduction in the urge to drink, which causes dehydration in the hand or is aggravated. That is why it is better if you sweat heavily for long periods, take diluted electrolytes and carbohydrate-containing beverages. These help you keep the fluid balance of the body in balance. This saves you the muscle glycogen and thus you imagine the onset of fatigue. About Prestige Water.