To Drink or Not To Drink

Nutrition

Well, there are no doubts about the importance of water anymore. But whether it is necessary to drink during a workout is still questioned. Let's look at what happens with our body during exercise, and why do we need water!

To Drink or Not To Drink

These items will help us to understand the mechanisms of our body and and become aware about meaning of water.

  1. Increasing temperature. Your body produces energy during exercise, the body temperature rises, and all the tissues of the body is working hard, the blood circulation increases and the body cools itself through sweating. To avoid overheating the water balance must be maintained at all times.
  2. Thickening of blood. During workout water evaporates and blood thickens, it increases its viscosity, thereby reducing its ability to transport oxygen to tissues. At the same time muscle tissue and the brain continue to require oxygen and nutrients, on which depends muscle performance and, of course, the result of training. In order to produce them in sufficient quantities, the heart has to work with a triple load, by pumping the thickened blood. The frequency of heart beats rises, the load on the heart increases in many times, like the body temperature. After that, you might notice the loss of endurance, coordination and the lack of oxygen. The effectiveness of the training in such conditions rapidly falls, and the load on the heart is growing. Too thick blood won’t bring oxygen to the cells, and therefore fat cells will not oxidize. But only with a sufficient amount of oxygen in the blood, lipolysis (fat burning) could happen. So for effective training you need to drink a lot of water.
  3. Excretion of waste from the body. With the vigorous physical training all body systems work actively: the oxygen is transported to the tissues and remove waste. Without water, your kidneys can not filter out the body's waste products. With a shortage of water the kidneys turn to the liver, which activates the intake of fat deposition reserves for energy. Receiving additional requests from the kidney, the liver cannot simultaneously deal with the burning of fat. As a result this process may be interrupted. And as you burn stocks of fatty acids, you remove all of the body's fat-soluble toxins that were stored before in the fat cells. The more fluid you drink, the more you dissolve the toxins in the blood, and the sooner they get out of the body.
  4. The assimilation and digestion. Because of dehydration, the protein is badly acquired and synthesized (which prevents muscle growth). Water helps body recover after exercise, promotes the absorption of protein (and other nutrients), amino acids to enter the muscle cells. When you are dehydrated water leaves muscle cells and thereby triggers breakdown of muscle tissue. In muscle cells with a sufficient amount of water is accelerated protein synthesis and decreases its decay. Without water you cannot even digest the nutrients you need, not to mention their assimilation, transport and use.
  5. Working capacity. Dehydration, in particular, reduced mental energy causes fatigue, somnolence, dizziness and headache. You may also feel depressed mood. Reducing the water content of the tissues only by 2-4% can reduce the efficiency of strength training to 20%, and an aerobic already by 48%.
  6. Load and injury. Strength training has an enormous strain on the joints and spine, and the proper amount of protective liquid necessary for optimal performance and maintains health for a long time. Water is the part of the lubricant for the joints, helping them to move. In addition, chronic dehydration reduces shock absorbing function of the joints, so they are more vulnerable to injury. Water forms a part of the synovial liquid which lubricates joints, and cerebrospinal liquid damping fluid between the vertebrae and around the brain.

 
How much water do you need?

To find the maximum amount of water required for you intake per day, just count 30-40 ml of fluid per kilogram of body weight.