Tuesday, April 2, 2013

The water, combined athletes


Introduction :

Representing nearly 70% of our body weight, water is the most essential of all nutrients.The body reserves are modest and the external input is vital: a state of dehydration can lead to death in the worst case.

The role of water in the body



 

There are 3 major roles:


    
Plastic: as a main constituent of cells and tissues. Without water no cells, therefore no life.
    
Function: transport of nutrients (proteins, carbohydrates, fats, vitamins, minerals and trace elements), waste disposal, electrolytic.


    
Several elements of our body are in liquid (blood, plasma, lymph ...), and this state is the water which is the main constituent.


    
Heat as an element to cool the body (sweating). Water helps regulate our body temperature as you probably know must be maintained at around 37.5 °.
    
Note that in contrast to generate heat the body uses muscle (tremor), as we shall see a little later.

Loss and water intake


As you know we are all different, and this is also true for our body composition. Age, sex, and especially body composition (varying amounts between fat and muscle) vary the amount of water. Indeed, the muscle is 70% water while body fat contains only 23%. This explains the difference between template 2 people weighing the same weight more muscular you are, the more one is somehow dense, so with a smaller volume of the body.These data are the inputs and losses will vary depending on the individual but in general we lose 1.7 to 2.4 liters of water per day (urine, feces, respiration, transpiration). Losses it is mandatory to fill in maintaining the water balance of the body, under penalty of dehydration. Two elements to this: the food (a daily diet of about 2500 kcal per day brings 1-1.5 L of water anyway), the rest should come from beverages: 1-1.5 L, to replace losses. Do not drink too much during meals to avoid overloading the stomach. Prefer intake of beverages outside thereof.Water is the only drink indispensable, all other, be it fruit juice, soda or alcohol do that to include calories as sugar (4 kcal / g) and alcohol (7kcal/gramme) , but also vitamins and minerals.Excess water is eliminated through urine, and essential for allowing the elimination of nitrogenous waste (following the ingestion of protein) by the kidneys. So we eat more protein (in reasonable limits, of course, with a maximum of 1.6 g per kg of body weight beyond which there is no benefit for muscle development), plus you'll have s hydrate.In the case of a diet rich in carbohydrates, to an increase in glycogen (carbohydrate famous rebound), do not forget one gram of glycogen is associated with 2.7 grams of water to Hence the importance of hydration and consistently adapted to meet this storage.During exercise, water loss must be filled in as and effort (and even avoided with abundant moisture before the session) to avoid dehydration and its negative effects: decreased mental and physical performance cramps, vomiting and risk of death. 

The famous weighed before and after exercise, with a difference of weight often negative, does in fact just to see the amount of water lost from the body. Moreover, this difference is large, and the athlete is poorly hydrated ... to meditate!

The best way to stay hydrated during exercise


Guarantor of physical endurance performance as strength, proper hydration can increase performance (and especially avoid falling).Just as we often adheres to a feeding protocol around his training, he must have a unique approach to hydration.The capacity of the body to absorb drinks are limited, we must plan ahead and drink regularly throughout 15-20 minutes sips of water to start the session in the best hydration possible better than cure.For sports drinks (purchased or homemade), you must monitor the sugars and minerals. Isotonic drinks (containing a concentration equal to that of the body) are optimum in terms of their speed of assimilation. Too many carbs or not enough, and it loses in rapidity (pure water absorption leads to an isotonic drink less under certain conditions during exercise).

Keep it simple


To summarize, drinking is essential for life, good for performance, body and spirit (oops, I digress it feels like a pub with babies swimming ...).


Seriously hydration is a key component of athletic performance, follow the tips outlined, whose main: drink regularly in small quantities, and even select and given its price, choose water.

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