How to hydrate properly?

To keep fit, we often speak of a balanced meal. But often minimize the importance of good hydration during exercise as an activity. Our body consists of 60% water, however, requires attention to any time. Our way to hydrate a remarkable influence on our health.Thus, assuming a loss of only 1% of water is estimated when the body is dehydrated slightly, can create a state of fatigue.


Since the loss of 2% of the water, our body becomes less efficient in stressful situations and our muscles lose 20% of its power. At the same time, some institutions, such as capacity decreased significantly. So may be affected by our cognitive performance. If our body loses more than 10% of its water, it can be dangerous to our system.Water plays an important role, both for our audit of the health and balance of our faculties (concentration, resistance, capacitance, etc.).

To keep in shape:
In terms of comfort, in temperate environments, our body needs 1.5 liters of water per day. Any loss of water during the day, as follows:

• Skin evaporation = 15%

• Evaporation airway = 15%

• Urinary excretion = 60%

• Intestine = 5%

• Sweat = 5%

Thus, it is necessary to hydrate throughout the day. Knowing that diet and metabolic production of our body provides 30% and 10% of inputs we have, we must provide the remaining 60% for complete hydration.

The basic functions of water: (water play multiple roles).
● The water functions as a means of transport which carries nutrients and oxygen and the CO2 in the body.
● Water plays a regulatory role. Affects the size of the plasma, and thus helps to maintain blood pressure and is necessary to make the heart work.
● Water also plays a role change. Adjust the temperature of the body. The phenomenon of perspiration (sweating by heat or exercise) allows water to dissipate the heat produced by the body.
● Water also provides a so-called electrolytes water balance, it allows the body to adjust the concentration of sodium, potassium and calcium.