Symptoms Rapid Breathing Reduced Appetite Sweating During Eating Weight Loss Hydrate Your Way to Fitness

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Hydrate Your Way to Fitness

While there are many different guidelines floating around about how much water the average person should drink each day, one thing is for sure: most of us are not drinking enough. The reason for this is that many people are doing well and spend most of their time in conditions of mild dehydration.

Dangers of dehydration

The drought is not trivial or insignificant. More than 60% of the human body is water: it is the main component of the blood, an important part of all tissues, especially muscles, joints and tissue of the central nervous system, which the brain itself. Essentially, it is the mechanism by which all the biochemical reactions that sustain life occur. Dehydration can disrupt these biochemical processes and the functioning of the organs. Water carries toxins from the large intestines and carries them out; a lack of water can increase the concentration of waste products in the tissues, cells and blood, resulting in a feeling of tiredness and confusion and disorientation. When most of us are thirsty, we are probably very thirsty. And since thirst tends to decrease with age, older adults are more likely to become severely dehydrated without realizing it’s happening.

Hydration, weight loss and strength

However, drinking plenty of water can quickly reverse these ailments. Contrary to popular misconceptions, it can really help with weight loss, not only because it helps suppress appetite but also by removing toxins that can cause water retention. In fact, water retention is the body’s emergency response to not drinking enough water – the body tries to store more water under these conditions.

The question of how much is healthy to eat, however, is more difficult to quantify. Undoubtedly, increasing water intake to prevent easy dehydration makes people more alert, energetic, and energetic: dehydration leads to fatigue, and in fact, the effects of sleep deprivation and jet lag. The lag can be reduced by increasing the amount of water.

Hydration and sleep

If the body cannot sleep at the usual times – because the person who has slept all night is writing a report for delivery the next day, or has crossed the periods and waking up during sleep, understand – important cleaning organs such as the liver and kidneys are prevented from working properly. They do a good job of filtering and removing poison while we sleep; More water will help them carry out these tasks during the day, when they are working under the stress of the body’s damaged products produced by the activity but also related to the work. of last night. If you can’t sleep, water can really help you stay awake (although people shouldn’t do it as a rule).

Exercise, fitness and water

Most importantly, increased levels of energy and well-being are associated with better hydration – a development that may encourage individuals to start exercising and achieve new levels of fitness. physical health. How much water you drink depends on many factors, with exercise being an important factor to consider.

Water is lost through urine, respiration and sweat. During exercise, especially vigorous exercise or vigorous exercise, sweat increases and more water is lost in this way. Importantly, so are some of the electrolytes necessary for biochemical activity. It can cause severe pain during exercise, especially over long periods of time (such as running a marathon). While it’s important to increase one’s fluid intake when engaging in this type of activity, water alone can be problematic (energy-balanced sports drinks may be better, here). Sodium is lost through sweat, and sodium plays an important role in regulating water levels in and around the cells. When it is consumed (by sweating, for example), and when the patient drinks a lot of water during sports, the water in the body increases dangerously, and the cells swell.

This is a condition called hyponatremia, and it is associated with distressing symptoms such as nausea and vomiting, headache, fatigue, muscle and joint stiffness, and even worse, seizures, loss of consciousness of consciousness and coma. The first signs of hyponatremia are fatigue and mild confusion – you should immediately stop drinking water. In an emergency, a sick person may want to have good fluids given intravenously.

How much?

But for most people, the dangers of consuming too much water are far from over. If one is not treated by anti-diuretic medicine, it is good to increase the water intake. But how much?

The guidelines are different. Naturally, environmental conditions have an effect. Movement is one of the considerations to keep in mind, as we have already seen, but weather conditions also play a role. High temperatures increase water loss through sweating, and the risk of dehydration increases significantly at high altitudes (above 8,200 feet). This is because the lower air pressure causes faster breathing (water vapor is lost through exhalation) and increases the frequency of urination. Some diseases cause more dehydration – vomiting and diarrhea, in particular, take more water from the body, but it can also cause fever.

A rule of thumb favored by sports scientists today is to divide body weight (measured in pounds) in half, and drink at least a day in ounces. A 160-pound man, therefore, should consume 80 ounces of water per day. Drinking a glass of water with each meal, hydrating before and during work, and switching from wine to sparkling water at social events can all help prevent dehydration. It’s important to remember that dehydration can occur without dehydration – a good indicator is the color of the urine: if it’s bright yellow, you’re sick, and you need to get some water in yourself as soon as possible.

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