WATER – H2O

SILVIA

Hi guys, I’m Silvia, pharmacist.

I love my job and I am passionate about nutrition, sports and supplementation.

This is my first speech in this energetic group💪 and I decided to surprise you with a fundamental argument to support your performance🤓 Amino Acids?!? Protein?!? HMB?!?! No, too easy In this first episode I talk about …

WATER

Water is life, but in sport water is performance💪 Let’s see together why 🤓 We are made of water! Think that in a 70 kg man there are more than 40 liters of water.

If we do not drink we are in trouble, because water performs fundamental tasks, such as regulating energy production, hydration of the joints and tissues, has detoxifying and thermoregulatory power.

To ensure the proper functioning of the cells and therefore of our body, we must drink and eat, always keeping our water balance balanced.

Every day our body replaces its water content from 5 to 10%, which is why we must drink at least 3 or 4 liters a day, especially if we are sportsmen.

WATER AND SPORT

Obviously every sport is different in terms of duration, physical commitment and climatic conditions, so the athlete must drink as much water as his body requires.

It must also be emphasized that through water the athlete integrates those minerals that his body needs, such as iron, which enters the composition of hemoglobin (oxygen transport molecule), sodium (for the regulation of water balance) , calcium essential for bone formation and solidity🦴 and for the transmission of nerve impulses and muscle contraction💪, and finally magnesium and potassium, which facilitate muscle contraction.

WHEN, HOW MUCH, AND WHY?

When we engage in a sporting activity we increase our water losses through sweating and insensitive perspiration (around 2% of your body weight). To compensate for these losses, our body reacts by reducing the volume of urine to be eliminated, increasing the secretion of antidiuretic hormone (ADH) or vasopressin.When the loss of water exceeds 0.5%, the specific receptors that trigger that basic need: thirst.

AN SPORTSMAN WHO TRAINS DAILY SHOULD DRINK UP TO 5 OR 6 LITERS OF WATER PER DAY, AGAINST THE 1.5 OR 2 LITERS OF THE SEDENTARY PERSON …..

But without waiting for thirst 🤓 Of course, the season also has an impact. Training in the summer means you sweat more and to maintain good hydration you need to drink more often and in small sips.

Excessive sweating in a hot environment makes us lose salts, but especially water, so it is good to compensate, better with slightly higher fixed residue water.

WATER AND THE BRAIN🧠

Not just a physical issue … but also a brain issue! Even moderate dehydration can cause headaches and fatigue, as well as a loss of concentration. In a sportsman engaged in a competition, after a level of dehydration of 2.5%, a reduction in his performance will be observed.

Marked dehydration can:

  • – Reduce the ability to carry out complex activities (and sports competitions are as they require a very high degree of concentration)
  • – Slow down the reaction times (fundamental in the race).

Think that a workout of an hour and a half in a warm environment is enough to have a loss of about a liter of liquids which is enough to induce a real shrinkage of the brain tissues.

So are we going to drink?

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