Water, how much and what to drink when exercising? It is the essential nutrient for life. Man can only live for a few days without water, which in fact constitutes approximately 60% of an adult’s body weight. Most body water is found in cells, but a third is found in extracellular fluids, which include plasma and interstitial fluids. The daily turnover is around 6% and is far greater than that of other nutrients.
Water: what is the point of drinking?
In our body, water performs various functions:
- It is the solvent of many nutrients, such as monosaccharides, amino acids, proteins, vitamins and mineral elements, and of other necessary substances such as hormones and some gases such as oxygen.
- It transports nutrients to the cells and removes waste elements from them.
- It is necessary to transform complex nutrients into their simpler constituents
- Participates in the synthesis of new substances
- It helps regulate body temperature
- Lubricates joints
This is why even just a 1% decrease can cause the appearance of hypohydration symptoms.
The daily requirement varies considerably depending on age and diet. An adult should introduce at least 1 liter per day for every 1000 kcal consumed.
Hydration and sport are a fundamental combination for making our body function at its best. During sporting activity we have a significant loss of water through sweating, this is why it is important to introduce water into our diet to ensure that the body does not become dehydrated.
Water is our main source of youth. An organism that introduces little water and is often dehydrated and ages prematurely.
During training it is advisable to drink a little water every 15/20 minutes so that the water evaporated through sweating is slowly replenished. Forget about drinks rich in sugar and coloring, we need water . We can possibly prepare a drink made up of water and lemon or orange juice, highly antioxidant and rich in vitamins and mineral salts.
How much water to drink per day?
There are those who claim that each person needs at least 8 glasses of water a day. Which then corresponds to approximately 2.5 litres. There are those who significantly increase the quantity, pushing the trend of always carrying bottles and water bottles with you. Many scholars, however, raise the alarm: it makes no sense to follow fashion and continuously force yourself to drink. Each of us needs a different amount of water.
There are many factors that influence the right amount of water to drink:
- Age
- Nutrition : A diet rich in fruit and vegetables, already rich in liquids, will require much less water.
- Constitution : Fat subjects have a lower water content than subjects with a high % of muscle mass and low % of fat mass. Why? simply because water makes up 65 to 75% of muscle mass but only 10% of fat mass.
- Propensity to sweat : It is not the same for everyone and it is important to reintroduce the liquids lost through sweat without exceeding. It goes without saying that in hot weather it is necessary to drink more than in winter.
- Type of daily activity : A demanding job will require a greater replenishment of water than a sedentary job carried out, perhaps, in an office with the air conditioner on.
The body’s loss of water
Water losses are represented by urine, from the skin through sweating, by water vapor with exhaled air and also by feces.
Most people are convinced that drinking plenty of water helps the kidneys function. But that’s not entirely true! Water is lost in many ways and drinking too much can actually overwork the kidneys.
How many glasses of water a day?
You will have understood by now that there is no exact value for everyone. As a general rule, especially if you practice any sport, stick to 2 or 2.5 liters of water a day and increase according to your needs. An important piece of advice is to spread your water intake throughout the day. There’s no point in drinking 3 liters late in the evening. Better to hydrate your body constantly.
How can you drink more?
If you struggle to drink enough you can implement some measures:
- Flavoring water: You can give some flavor to your water with flavourings: you can find many on the market, even at zero calories. Boleros are among the most popular among athletes. But you can also leave fresh fruit, lemon juice, mint to infuse. Be careful not to add too much sugar!
- Use a small reminder : To stick on the fridge, glue to the diary, take to the office… Just put an X on each glass you drink.
- Applications to drink more: There are many applications designed specifically to remind us to drink without having to wait until we are thirsty. Choose one based on your operating system and let yourself be guided by its advice.
The body’s loss of water
Water losses are represented by urine, from the skin through sweating, by water vapor with exhaled air and also by feces.
Most people are convinced that drinking plenty of water helps the kidneys function. But that’s not entirely true! Water is lost in many ways and drinking too much can actually overwork the kidneys
