Sunday afternoons

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did you know?

It's always good to remember that drinking water during physical activity (and also at other times of the day, of course) is essential. During exercise, excessive sweating leads to dehydration, with loss of body fluid and reduced blood volume. In addition to thirst and a drop in performance during exercise, the condition can have much more serious consequences, ranging from dizziness and headache to loss of consciousness. That's why it's so important to pay attention to correct hydration. After all, water is also considered a nutrient for our body.

Let’s first understand what are some of the fundamental functions of water:

Humidify the mucous membranes (mouth, eyes and nose), being the body's first protective barrier against microorganisms;
Compose the blood and act in the transport of oxygen and nutrients into the cells;
Prevent constipation;
Acting in the production of sweat, which regulates body temperature;
Lubricate the joints;
Serve as a solvent for other nutrients;
Participate in the formation of urine, responsible for the excretion of metabolites.

Hydration before, during and after training
Before starting training, it is interesting that this person already keeps the body hydrated, thus improving oxygenation, energy, disposition and performance: the ideal amount is 500ml of water two hours before training and 200ml when there are 30 minutes left to start training. .
During exercise, drinking water is also worth it, as it keeps electrolytes replenished; after all, they are fundamental for the functioning of the muscles, the nervous system and the internal balance of the body. The ideal amount is about 150 to 300 ml of water every 20 minutes of activity. But in long activities, the need to use sports drinks should be evaluated;
At the end of training, replacing fluids is also necessary. The amount varies according to body weight, as we saw in the previous topic. But mineral salt replacement may be necessary, so water can be replaced by sports drinks during and after physical activity, according to individualized nutritional guidance.
For sedentary people who are starting to train, these guidelines are also valid. Even if the training intensity is not very high.