Water constitutes 60% of the components of the body, and it is also considered one of the largest blood components. It reaches 90%, and it is one of the important elements of the vital functions of the body. Usually, the body gets a portion of the water that it needs through foods with a high content of it, but The largest percentage comes from drinking water, various drinks, and it is worth noting that the body loses water on a daily basis through sweating and urination, so it needs to replace the lost amounts by drinking water continuously, and drinking water instead of soft drinks can help lose weight.
Benefits of drinking water while exercising
Drinking water in sufficient quantities during exercise helps increase the athlete's sense of rest, and this enables him to perform exercises more effectively and for a longer period of time. The heart can pump blood to the body without the need for a great effort, and therefore oxygen and nutrients are transferred more efficiently to the muscles that are used during Exercise, and this contributes to increasing the body’s energy and performing exercises more easily. On the other hand, the body loses water during exercise by breathing or sweating, and the athlete may become dehydrated, in which case he may develop dizziness, lethargy, and for Muscles work well, and this can lead to increased muscle spasms, as water enters many basic chemical reactions in the body.
The amount of water recommended during sports
It is advisable to drink water continuously during the day before exercise, and water should also be drunk during and after exercise, and to determine the amount of water that an athlete needs, it is recommended that the body weight before and after the exercise be performed; where 470-590 milliliters of water must be drunk for every half kilogram lost of weight It is worth noting that there is no need to drink sports drinks during exercises; except in the case of exercising for very long periods of time outside, it is possible to follow the following tips to get enough water during the exercise:
- Drink 443-590 milliliters of water one to two hours before starting the exercises, and this amount is equivalent to about two to two and a half cups of water.
- Drink 236-295 milliliters of water a quarter of an hour before exercise, which is equivalent to a cup to one and a quarter cups.
- Drink 236 milliliters of water during exercise every approximately 15 minutes.
Other benefits of drinking water
The body needs water to perform its various functions, and there are several benefits that water provides to the body, including the following:
- Moisturizes the joints: Water constitutes approximately 80% of the cartilage components in the joints and vertebrae of the spine, and dry body can reduce the ability of the joints to absorb shocks in the long run, and this causes pain in the joints.
- Saliva and mucus form: Drinking water contributes to maintaining oral hygiene, as saliva helps digest food, and keeps the mouth moist, while mucous substances keep the nose and eyes moist.
- Maintains skin: dryness affects the skin, making it more susceptible to skin problems and wrinkles.
- Promotes brain health and spinal cord: Dryness of the body can affect the structure and functions of the brain, as this can lead to disturbances in logical thinking.
- Helps to digest: The digestive system needs water to function properly, and exposure to dehydration may lead to several digestive problems, such as constipation, increased stomach acidity, and these symptoms can lead to an increased risk of heartburn, peptic ulcers, and on the one hand Others, the essential nutrients dissolve in water, which facilitates their transport to various parts of the body.
- Maintains blood pressure: where the lack of water in the body can lead to an increase in blood density, which leads to an increase in blood pressure.
- Maintains airway functioning: Dehydration can make asthma symptoms and allergies worse because in a drought situation the body blocks and closes the airways in order to reduce the amount of water the body loses.
- Protects against kidney damage: Helps the kidneys regulate fluids inside the body, and a lack of water may lead to kidney problems, such as stones, and other diseases.
- Maintains body temperature: When the body temperature increases during exercise, the water stored in the middle layers of the skin moves to the surface of the skin in the form of sweat and evaporates, which reduces body heat, and scientists indicate that when water is lacking in the body, this leads to increased heat This reduces the body’s ability to tolerate heat stress. On the other hand, consuming sufficient quantities of water during exercise can reduce physical stress in the event of heat stress.
- Reduces weight: drinking water instead of high-sugar drinks can lead to weight loss, and eating water before meals can increase feelings of satiety and thus reduce the amount of food.
- The body gets rid of excreta: the body needs water to sweat, excreting urine and excrement.
Tips for drinking more water
There are several tips to facilitate increased drinking of water, and these tips include the following:
- Drink water or liquids with light and main snacks.
- Eat water-rich fruits and vegetables.
- Keep a bottle of water throughout the day, in the car, at work, and at home.
- Choose drinks that have a pleasant taste, and that is appropriate for diet goals, such as calorie-free drinks.