Understand How to Hydrate Yourself
After reading this article, you will know how to hydrate yourself, understand why you need to hydrate without being a top athlete. But first of all, let’s start by understanding our body.
Water and Our Body:
The human body is a large mechanism composed of water. For example, for a person of 70kg, the body will consist of 60% of water or 40L. This water has an important role in the proper functioning of our body. The water will have a role of the vector between the different organs, by the blood and the other fluids of the body. Water also carries toxins, fats and other wastes that keep us alive (e.g. urine).
Definition: Body Needs Water to Hydrate So Drink:
Too much or too little water can lead to complications in our body. Scientists have shown that the body needs an average of 35g of water per pound of body weight. That is a volume varying from 1.5 to 3 liters of water per day. This variant is different when the body is subjected to a sporting effort or when the outside temperature is higher or lower, for example.
It is also interesting to know that the water will come to hydrate two different environments:
The intracellular environment; where we will speak mainly of the main organs (muscles, tendon, bones … etc)
The extracellular medium; where the water will enter the cells, deep inside the body (blood, plasma … etc)
Water in good quantity and good quality will help hydrate these different environments.
It will, therefore, be necessary to ensure a good balance of hydration to prevent and prevent dehydration.
Definition: Significant decrease in water in the body is called Dehydration.
The body loses water every moment, with breathing, sweating and the evacuation of urine and stool. Every day it will be necessary to hydrate properly.
When we breathe, droplets of water are evacuated with exhalation. The increase in the breathing rate during exercise is increased, which increases the amount of water exhaled.
When the body temperature increases, the body evacuates water and mineral salts by sweating.
The kidneys never stop working except during exercise. Stool will be rare during exercise.
It is therefore obvious to compensate for this loss of water, by hydrating properly.
Hydrate Properly, But What Does It Mean?
To allow the body to be perfectly hydrated, it should hydrate every 30 minutes with 150 to 200 ml of water (a large glass of water). Drinking every 5 minutes of small sips is not the best method because digestive disorders may appear.
Here, I Will Give You Some Tips That Will Be Less Difficult.
On an empty stomach in the morning, take a large glass of water before taking any food. This glass of water cleans your body and re-hydrates it after dark. Preferably take plain water.
At meals, forget your water bottle; you have water in the food, drink when you want it.
For the day, have fun with a water bottle to keep drink water at regular intervals. The goal is to remind you to drink 1.5 to 3 liters of water a day.
Hydration and Sport:
When you go to do sporting activity, you will have to be a little pickier, and understand why.
There is a test, called weighing test that should be practiced in underwear just before and right after the effort. Scientifically, a person of 70kg should not lose more than 1.4kgs during the effort. If this happens, it will be necessary to compensate during the re-hydration phase after the effort, and then avoid it during the next training
Drink Before the Effort: 30 Minutes To 1h 30m Before:
Hydration before exercise helps maintain the hydration stage of the body to delay dehydration as much as possible. Drinking in small amounts will be preferable to avoid any risk of digestive disorders. A special drink can be taken before the effort; it is called waiting for an isotonic drink.
During the Effort:
Hydration during exercise is important for the body. Sip from your water bottle every 15 minutes to avoid dehydrating the extracellular environment.
Never wait until you feel thirsty to hydrate yourself!
After the Effort:
The body lost in the water and continues to lose it after exercise. This phase is very important to avoid the appearance of cramps and/or tendinitis but also the appearance of kidney stones. Rehydration will allow the body to re-balance the two cell environments and promote the elimination of waste.
During re-hydration, it is preferable that you have mineralized water, such as spring water, to deeply moisturize your body without unnecessary overload.
You can make it your own isotonic drink recipe.
Recipe Number 1:
40g of sugar
1 Pinch of cooking salt
1L of water
(If high outdoor temperature: 20g of sugar per liter is sufficient, if cold outdoor temperature:
(60g of sugar per liter will be better.)
Recipe Number 2:
500 ml of fresh fruit juice
500 ml of water
Recipe Number 3:
2 teaspoons vitamin C (Acerola or Barbados cherry)
2 lemon juice
1L of water