Water makes up 65-70% of the human body. About water depends overall health, it dissolves and transports nutrients throughout the body, regulates the body’s functions and operation of certain organs and body as a whole, eliminating toxins from the body and helps maintain body temperature.
Loss of liquid blood begins to thicken, a loss of only 2% is enough to come to a noticeable decline in life potential and sense of widespread fatigue (in physical activity and competition effect decreases by about 20%). When fluid loss of 4% occur headache and muscle fatigue, 5% resulting in fainting and convulsions, and loss of 10-15% of the volume of fluid in the body ends fatally life. The lack of water is particularly visible on the skin (it is 80% water), which is the main collector of the fluid. Water keeps the skin soft, supple and young.
By the time your brain signals thirst, lost about 1% of body weight. The increased excretion of fluids from the body ‘help’ alcoholic drinks and beverages rich caffeine (tea, coffee, coca-cola) and so on must be taken into account.
Every day, through the process of breathing and sweating excretes about 3 liters of fluid, so it takes a regular basis is to compensate for the level of fluid in the body was a constant. The need for a liquid body should meet through food (about 1 liter per day), and direct drinking water and various types of drinks (about 2 liters a day).
In the fast-paced life, many people forget to drink therefore should not rely on thirst, but to acquire the habit of regular intake of liquids. The body much more quickly sends signals to the feeling of hunger signals for thirst and the need for liquid meets delayed and irregular. The verification of sufficient fluid intake is simplest to determine the control of color and quantity of urine. It is desirable to be lighter in color and low odor.
The best sources of fluid are:
* Non-carbonated and carbonated mineral water in bottles because it does not contain chlorine, contaminants and unwanted microorganisms, and is rich in minerals. Experts agree that it is better to give preference negaziranoj mineral water because it does not contain carbon dioxide and has a relatively low amount of sodium.
* Squeeze fresh fruit and vegetables
* Milk and dairy products with low-fat
Sugared drinks, various juices, coffee, black tea and alcohol, which contain too much sugar and caffeine and little or no nutrients should be consumed in moderation. Their action is diuretic, which means that promotes the secretion of fluid from the body.
Euhidracija the condition of the body with a normal volume of total body water.
Hipohidracija the condition of the body with a small amount of total body fluid of normal, resulting in dehydration when there is a change of the ratio between cell and extracellular fluids. Reduced hydration of the body makes it difficult to thermoregulation, adversely affects many organic functions, makes it difficult for long-term exercise, adversely affecting the results of exercise or competition, as well as cognitive function.
Hyperhydration is a condition of the body with an increased amount of total body water. Most often comes as a result of the efforts of trainees to prevent dehydration. This state of the body is good for achieving results and the ability of exercise, but the disadvantage is that the greater the amount of water excreted in the urine as in competition or exercise can be inconvenient and / or impracticable. Sometimes he feels the weight of the stomach which deteriorates the ability of exercise.