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Water and sport: how does water scarcity affect our body during training?

Water takes part in the heat, fat and carbohydrate metabolism that occur in the body. All these processes are closely related to maintaining a good physical shape. We propose to understand what is the water balance, and how it affects the quality of training and health

In all likelihood, at least once in your life you came across a situation where during training you felt more tired than usual, but the effort was minimal. It may be that the cause is in the water balance of your body, more precisely in its imbalance. 

Let's understand what is the water balance, and how it affects the quality of training and health in general. 

The total amount of fluid in the body is about 65% of the body weight . Chemical and metabolic processes of the body occur with the participation of water. Also in it there are useful substances that people consume with food. Water takes part in the heat, fat and carbohydrate metabolism that occur in the body. All these processes are closely related to maintaining a good physical shape. Water dissolves oxygen and carbon dioxide, so we even breathe because of the presence of moisture in our body. 

But the loss of water and dehydration adversely affect the work of individual organs, various systems and the whole organism in general. Lack of water can lead to the fact that the volume of blood will decrease, and also oxygen starvation will occur. 

Our body is put 30 ml of water per day for 1 kg of body weight. For example, a person weighing 85 kg should drink 2.5 liters of water a day. But to exceed this rate is not worth it. 

Previously, we already wrote about how to teach yourself to drink more water? 

We suggest you to find out what happens to the human body during training without water.

1. The effectiveness of training decreases 

Specialists from Holland as a result of the calculations concluded that if a person loses only 5% of moisture, then the effectiveness of his studies is reduced by 30%. If you want to be ahead, then do not forget to drink water. A loss of more than 10% of water can lead to more serious consequences. This will negatively affect not only the quality of training, but also the overall health.


In a similar situation was the sportswoman from Switzerland, Gabriela Andersen. At the 1984 Olympics, during the marathon race, the athlete barely drank water. And as a result - the strongest heat stroke. At the last kilometer of the distance, she was not able even to go. Her legs did not obey her and she lost her orientation in space. 

In a large risk group, people are overweight. They need to carefully monitor the water balance and drink plenty of water both during training and during the rest of the time.

2. Increases appetite

The receptors in our brain, which are responsible for thirst and hunger, are located next to each other. And very often we confuse these two sensations. 

If you feel hungry after training, it's possible that it's just a thirst. Therefore, before you eat something, you better drink a glass of water. If the hunger is no longer felt, then it was a signal about the lack of water in the body.

3. Increased heart strain

The lack of moisture causes a reduction in blood vessels - the body tries to keep water reserves in this way, and the blood becomes dense. At the same time the heart is under tremendous strain, trying to push a thick liquid through the narrow capillaries. And as a consequence - high blood pressure, tachycardia, dyspnea. And that's not it. There may be other unpleasant consequences. The recommended intake of water during exercise is 150-200 ml every 15-20 minutes.  

4. There is a pain in the muscles

At any new load, muscle pain is a common occurrence. However, if dehydration of the body occurs, then this pain can be a constant companion of the trainee. During physical exertion, microtraumas are formed on the tissues - this is the reason for the painful sensations. 

To avoid this, you need to help restore muscle. Water promotes the assimilation of proteins and carbohydrates, which nourish muscle fibers. Therefore, it is impossible to recover without a normal drinking regime.

5. Joints hurt

The fact is that the liquid, which is the lubrication of the joints, becomes dehydrated and more viscous when the body is dehydrated. Joints begin to perceive the load poorly. And as a result - injuries and pain.

6. There are edemas

With a lack of moisture, our body lays liquid in reserve. In addition, it can cause dark circles under the eyes. In order not to have such phenomena, it is necessary to use water not only after sports activities, but also during training. This is extremely important with long loads or during training in a hot and humid climate. 

7. Feel of limb cramps

The reason for the appearance of seizures is the imbalance of magnesium, on which the reduction of muscle fibers depends. The most reliable and reliable way to compensate for magnesium deficiency (as well as calcium, fluoride, sodium, which are equally important for athletes) is to drink mineral non-carbonated water that can be enriched by all useful micronutrients using a filter with a mineralizer. 

In order not to encounter all the above unpleasant symptoms and problems, you should regularly drink clean water, including during physical activity.

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