How much water you need in the exercise?

By SteveCalliard on May 21, 2010, 7:04 am

It has a lot of seemingly contradictory advice about how much water you need to drink during the exercise was. Water in itself is only part of the equation. More worrying is the loss of electrolytes, particularly sodium and potassium, which is responsible for the proper functioning of muscle cells in all. There is also a difference when you look at sex. . . Women need an average of one second 7 liters of water per day while men need third 7 liters. These amounts are for a person who is very physically active or live in hot climates. On average, 80% of our drinking water comes from water and beverages, and the other 20% comes from food. With regard to the requirements of a healthy salt 19-50 years must first From 5 g sodium and 2 3 grams of chloride per day. . . or 3 8 grams of sodium chloride. . . better known as “salt”. This amount is intended to replace the amount lost due to sweat and to achieve a diet containing sufficient quantities of supplies of other essential nutrients. High blood pressure, which can lead to stroke and coronary heart disease and renal insufficiency is associated with sodium intake. The maximum intake of sodium that people consume every day, even if the level “Upper Intake Level” is called or UL, 5, 8 grams of salt or 2 3 and 3 grams of sodium 5 g of potassium. The elderly, people with chronic diseases like hypertension, diabetes and kidney disease are particularly vulnerable to increased blood pressure effects of salt and should reduce their consumption. Dehydration resulting from intense exercise can cause serious damage to the body’s ability to dissipate excess heat. Heat is generated by physical exertion, both the result of chemical processes – the production of energy needed to demonstrate the exercise – and the friction of all muscle fibers rub. To further complicate this issue, reports from people who have consumed too much water – hyponatremia – which is even died from drinking too much water after exercise. Fortunately, this problem is actually quite easy to solve. You must drink as much water as you. Weigh yourself right before and after the training session and the difference in the amount of water used. Another way to measure this, listen to your body. . . He will tell you if you need a drink. If it does not mean he is thirsty, then you’re probably OK. As you age, the ‘feel’ of thirst alone may not be accurate. That’s why you weigh yourself a more objective about how to use a lot of water you are taking. And do not forget the electrolytes. . . You need to keep a balanced intake of sodium and potassium. The best way is a “sport” drinks enriched with which both sodium and potassium. You must read the label and the factor of the quantity of nutrients in the diet, eating the right amount of salt you all day. To put it. . . Listen to your body and consume as much water as you need. Each is unique and is a slightly different amount of water needed for other, and a different amount, how intense the exercise and what are the environmental conditions – provides moisture and temperature . Maintain adequate hydration is a very important part of your training program. A little thought and understanding will go a long way to begin your search for the most effective way to achieve your personal goals. . . whatever they are.

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