Water is good
inside as well as outside. It’s not a joke neither a word game.
All who work
out can’t quit the water consumption, because everyday we must hydratate and the first reason is our
body is water in a 70% -- blood, another
fluids, inner tissues, all type cells and even skin.
It’s clear the
daily water consumption we must have is about 2 to 3 litres. As a reference, it
uses to say that four glasses equal a litre.
Specialists we
asked specify this quantity must be only this liquid. What is contained by
food, especially fruits rich in water (as watermelon), don’t go to the final
amount but your diet portions, depending on the time you have working out.
Nevertheless
water and food is an excellent combination because they transport faster and
allow your body eliminates the most everything it doesn’t need anymore, and
that can make you sick. That means it’s good for food metabolism plus it
regulates excretionfunctions (sweat,
urine, excrement).
In that sense,
the water allows the job certain electrolytes (minerals those improve body
functions as potasium –K- or magnesium –Mg-) do, happens correctly throughout
blood, avoiding muscle wasting.
K and Mg are in
food you consume. The water makes easier their transportation by the blood.
Of course, this
happens only if your diet and exercise cycles are adequate.
Also, the water
is key in a microscopic level for your body’s cells make all their functions on
the right time.
Another point
on all health specialists coincide is you hydratate around the clock for your
kidneys purify the blood constantly.
“if yyou do it
once a day, your are going to damage them because it will be a moment they
can’t filter the blood and you become to increase their job – then, they’ll get
sick,” one of them explained us.
Water and muscle | If you are working out to increase muscle mass,
drinking water is mandatory.
Its main
function is favoring muscle growing. That doesn’t mean water replaces protein
but it does help to be absorbed by the organism so faster , as we told up
before.
It’s important
you hydratate along the day but more carefully before working out, during
working out and after it.
First load must
be done 20 minutes before, then during your times between series or exercises. When
you sesion ends, you must hydratate inmediatly.
Because you are
going to sweat, you need to refill all the liquid you lose for avoiding the
body doesnpt work faster and you get tired inmediatly. If you get tired, you couldn’t
go through all your routine.
“Its like a car
that you put gasoline but you forget lubricant oil,” a specialist compares us. “Earlier
or later, the machine will damage!”
This medical
appreciation is opposed to varioous gym trainers’ who recommend not to drink water during your working out. And
we prefer to believe in medical doctors.
Let’s remember
that sweating is the process throughout our body holds ideal temperature to
function correctly – 36°C, in other words.
There are
sports beverages those promise you inmediate rehydratation. U.S. consumers’
reports have pointed out they only have to be drunk even provided you had done
intense physical activity, because they are carbohydrates-enriched.If you get
them and you don’t need them, they’ll be gathered as useless load in your
organism.
Another advice
they give is you choose uncolored ones, becausse substances those give it could
produce another health problems in the long term.
How to rehydratate? | We already said
that water is esential to rehydratate. Although beverages, jueces, fruits and
some solid food contain it, they don’t count on your daily amount. Never
forget it.
Coming next,
some rules you ever must remember.
- Drink safe water. In Peru, boil
it if you get it from pipelines. If you buy it bottled, get news if your
supplier hasn’t been filed because of health problems. You’ll lose much
liquid if you don’t care about this issue, and all you’ve got could come
down.
- By the way, it’s better you
have your own water.
- Never hydratate using cool
water or a colder one. The rule is
it is quite colder than air temperature, that we usually name fresh
water.
- If you drink rehydratant
beverages, take a while to check out the Nutrition Facts, and realize if
it won’t produce another undesirable effects.
- As you sweat the most, you must
drink water the most, especially if you get sick. During the production of
this story, we have not found any consensus on the specific quantity you
have to drink during the day, and as every organism is an apart universe,
, it’s beter you ask your doctor
about your own case, so you can organize your own hydratation strategy.
Probably you must drink a glass of water per hour, then increasing it
before working out, during and after it.
- Don’t wait to be thirsty to drink.
Specialists coincide thirst is the alert signal your body sends to say
“I’m dehydratating”. Even if you aren’t thirsty, drink
water.
- Although alcoholic drinks
contain water, the truth is you have forbidden them (especially if you are
taking supplements), because your liver and your kidneys consume your water reserves so faster for
compensating you. Also, alcoholic beverages add big quantity of sugar that
brings down any training cycle.
And we said
when beginning, water is good inside and outside. We already told you priorly –
after working out, take a cold bath to stimulate blood circulation.
In winter, hot
water is a temptation not to miss the daily bath, however some medical doctors
have suggested it accelerates skin aging.
On this point,
remember not to waste water while you take a bath. Only use it to get your body
wet and to rinse the soap. But having an open faucett without a reason, waste
water you even will need in the future. Promote this behaviour among people you
work out with, as well at the gym you attend to.
And as working
out generates ful-of-germen environments, before handling something to the
mouth, wash your hands so good with water and (preferently liquid) soap. A
simple 20-second healthy tip that will avoid you lose more water than you
require daily.
