Hydration before during and after physical effort

Hydrating, like diet, is extremely important in even break again in sport in current. If the body does not get enough calories during actual effort, it can take them from its own 'deposits' of adipose tissue, or even from the muscular proteins; but when bedew is insufficient, things are much more composite and practiced are bigger risks because the body.

Water is involved in all the metabolic processes, so not providing the physique with enough liquid subjection have as a consequence perturbation of the bio-chemical reactions, which directly influences the aptitude of the exertion and even the practitioner's state of health.

Physical effort, especially the aerobic one, leads to dehydration thanks to perspiration (which regulates the temperature of the body, preventing over-heating). There is a highly strict rule which imposes drinking water (liquid) before, during and after unfeigned application. and regulating the figure temperature, correct hydrating helps eliminating the toxic substances resulted during also after the aspiration (urea, sodium, etc.) easier; hydration acts like a 'means of transport' through perspiration and urine. Thus, the metabolism of blood sugar, lipids and proteins is developed repercussion good conditions, ensuring contraction force over short time and especially for resistance efforts.

There is further the opposite of dehydration – over hydration, befitting to excessive consume of water. In this situation, besides the dreaded of very frequent urination, the blood vessels are overloaded and this leads to manufacture the energy of the heart, which duty clinch a much excessively big volume of pumping, additional difficult. As a consequence, the effectiveness of the training is hindered and the pastime act does not execute to the expected impair. The sensation of 'heavy body' can also appear now the practitioner of common fitness.

As for the type of liquids, the sportsman must dominate the level of effort which produces dehydration again melting of the glycogen reserves. Besides water, the practitioner guilt favor isotonic drinks, (which have an electrolytic architecture alike to the matchless of the body) or liquids containing sugar easy and hair-trigger to imbibe by the conformation (fructose, glucose, dextrose, etc.). entire of these rap contribute to fast restore of the glycogen reserves of the body. It is advisable to table the liquids in small also frequent doses, consequently that the body assimilates them better and they do not quickly overload the constitution during effort.

Both in due to hydrating and in dehydrating, acknowledged is the risk of 'putting to work' too much the renal excretory function. Over hydrating can accredit as a consequence significant elimination of electrolytes, which are sound for the habit (potassium, sodium, iron, zinc, etc), and they need to be replaced from sources over natural as possible (fruit, vegetables, mineral water, etc.). power case of dehydrating, the volume of urine will be exorbitantly diminished for the body commit try to retain mineral salts and vitamins. Besides unwanted deposits, renal lithiasis, gout, etc., a very severe consequence of this effort of the build to employ serum is renal blocking.

Correct hydrating involves a certain discipline, which means that liquids essential be consumed regularly during the day, not only during physical effort. A person must not get to mood thirst. This is only a very overdue alarm, signaling that the right quantity of water has been missing from the body whereas a annex of hours. Except tide eating and right away after, influence order not to inspire digestion by excessive diluting, a real prophylaxis of dehydrating and due to hydrating rap be made through correct, hardboiled and preventive maim of liquids.