Quanto beber em cada treino?
February 3, 2021
Covid-19 e a Obesidade
February 10, 2021Quanto beber em cada treino?
February 3, 2021Covid-19 e a Obesidade
February 10, 2021The most important nutrient for humans, right after oxygen is water, making up 70% of our body.
DATE: February 2021
AUTHOR: Rui Madeira | Health
During physical exercise, the body increases its temperature and releases sweat, a liquid composed of water and minerals. This cooling mechanism consumes water reserves, which, when their levels drop, should then be immediately replaced.
WHY HYDRATE?
This is an issue that RM Trainer faces before its customers, many of whom do not hydrate properly or have some difficulties in doing so in their daily lives.
According to an article from MH, the blood thickens and the heart has to make an extra effort to ensure blood circulation. If the fluids are not replenished continuously, they can cause damage to our body.
HOW DO WE KNOW WE ARE DEHYDRATED?
The symptoms of dehydration are low blood pressure, tachycardia, fatigue and muscle cramps.
Hydration levels vary with effort:
Before training (15 to 20 minutes before) drink 400 / 600ml of water;
During training, ingest 250ml every 15 minutes;
After exercise, for every 500g lost, drink 500ml of water.
THE NEED FOR HYDRATION VARY ACCORDING TO THE PHYSICAL ACTIVITY CARRIED OUT
To get an idea of how much you should drink after the activities you usually do, here are the following data:
Example for a fit man, 35 years old and 80kg body weight
1 hour of weight training (492kcal) - drink 1 glass of water
45minutes of swimming (615kcal) - 1 large glass of water
45minutes of boxing (738 kcal) - ½ liter of water
40minutes of futsal (400kcal) - ½ liter of water
8km road jogging (640kcal) - 2 to 3 glasses of water
40minutes of basketball (492kcal) - 3 glasses of water
40minutes of road bike (600kcal) - ½ to 1 liter of water
Marathon 42,195km (3875kcal) - 2 to 3.5 liters of water
6h ski (3936kcal) - 2 to 4 liters of water
8h Trekking with backpack (4025kcal) - 3 to 4 liters of water
In this way, hope that you will have a clearer idea of the amount of water you should be drinking right after your physical activity.
In the same way that you will not be able to travel in your car without fuel, you should also not exercise without hydrating, both before, during and after.
Keep your hydration rates and get your best performance!