Fitness Tip: How To Hydrate and Replace Electrolytes When Working Out - Thailand News

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Water is essential to life. A few days without it could lead to death, it's so important. Therefore, consider a hydration strategy, especially when working on heat is essential for overall health. We lose water due to breathing, sweating and the production of urine and faeces. Exercise speeds up water loss, which means that intense exercise, especially in hot weather, can cause cramps, dizziness and heat exhaustion or heat stroke if sufficient fluid intake is available. is not reached. The correct intake of liquids is an important priority for athletes and non-athletes in the heat. Water represents 60% of our body. This is extremely important for many different roles in the body.

The role of hydration in the body:
Water has many important jobs. From the solvent to the mineral source, water plays a role in many different functions. Here are some of the important water works:

- Water acts as a solvent or liquid capable of dissolving other solids, liquids and gases. You can carry and carry these things in different ways. Two of the most important functions of water are the fact that water carries nutrients to cells and waste produced from cells.

- In the presence of water, chemical reactions may take place when they would otherwise be impossible. For this reason, water acts as a catalyst to accelerate enzymatic interactions with other chemicals.

- Drink because water acts as a lubricant! This means that water helps lubricate the joints and acts as a buffer for the eyes and spinal cord.

- Body hydration and fluid exchanges help regulate body temperature. Do not be afraid to sweat! This helps to regulate the temperature of your body. When we start to sweat, we know that body temperature has increased. The perspiration stays on the skin and starts to evaporate, which lowers the body temperature.

- Did you know that water contains minerals? Drinking water is an important source of calcium and magnesium. When treating drinking water, contaminants are removed and limestone or limestone is used to remineralize the water, adding calcium and magnesium to the water. Since remineralization varies according to the location of the quarry, the mineral content may also vary.

What factors determine the amount of water we need:
What factors affect the amount of water we need? All of the following help helps determine how much water we need to drink.

Climate: Warmer climates can increase water requirements with an additional 500 ml (2 cups) of water a day.

Physical activity requirements: more intense or intense exercise will require more water; Depending on the amount of exercise practiced, the water needs could double.

How much sweat do we have: the amount of perspiration can increase water requirements.

Body size: Larger people will probably need more water and smaller ones less.

Thirst - Also an indicator of when we need water. Contrary to popular belief, when we are thirsty, we need water, thirst is usually not perceived until 1 to 2% of body weight is lost. At this time, physical performance decreases and mental focus and clarity may decrease.
We know why water is important, but how to hydrate well? The balance of liquids or adequate hydration is similar to the energy balance (food intake compared to production). It is important to avoid the imbalance of fluids for health.

We get water not only from the drinks we eat, but also from some of the foods we eat. Raw fruits and vegetables contain the highest percentage of water. Cooked or "wet" carbohydrates such as rice, lentils and legumes contain a good amount of water while fats such as nuts, seeds and oils have a very low water content.
Liquid requirements for body weight:
One of the easiest ways to determine how much water you need is the weight of your body. This would be the basic amount you need daily without exercise. * Yes, you will have to find a metric converter like this to do the calculations.

Water requirement: 30 to 40 ml of water per 1 kg of body weight

Example: If you weigh 50 kg (110 lbs), you will need 1.5 L - 2 L of water per day.

Hydration indicators:
You should drink water regularly (not all at the same time) during the day. The body can only absorb a certain amount of water at a time. Any excessive consumption of heat could lead to health problems.

Thirsty: as stated above, if you are thirsty, you are already dehydrated.

Urine: the color of your urine is also an indicator of your hydration level.

Colorless to slightly yellowish - hydrated
soft yellow - hydrated
pale gold - hydrated
Gold, dark gold or light brown: possibility of mild to moderate dehydration
brown - dehydrated

Hydration + electrolytic strategy:
These simple steps will help you hydrate every day, before and after your workouts.

1. Determine how much water you need to drink daily with the previous body weight formula.

2. Pre-hydration: Drink approximately 2 cups of water BEFORE intense exercise to ensure proper hydration at the beginning.

3. During the exercise: 1 cup (8 ounces) of water mixed with electrolytes (approximately 3/4 of water to 1/4 of electrolyte) every 15 minutes approximately.

4. After exercise: fluid intake is needed to help with recovery. Recovering with a mixture of water, protein and carbohydrates is a great idea in addition to electrolytes if necessary. Formula: About 15 g of protein, 30 g of carbohydrates, electrolytes and water.
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