IMPORTANCE OF WATER IN SPORT, HOW MUCH WATER SHOULD WE CONSUME?
Most of us don't give enough attention to water. Usually we focus on calories and we don't fall on it because water has no calorie value. We all realize that water is vital to our lives. Does this change when it comes to sports? No. The importance of water in sports is great. When it comes to sports, water is the most important compound for our health and performance. As athletes, this is even more critical for us because we consume more resources.
Duties of Water
Water plays a role in cellular activities, removing toxin substances from the body, increasing oxygen to the blood, regulating body temperature, being used in digestion and fat metabolism.
To Burn Fat For Water
Water is also of great importance for burning fat. The kidneys need water to remove harmful substances from the body. If there is not enough water, the kidneys cannot perform this task properly, so the liver comes into play. Our liver is responsible for turning stored fat into energy that can be used for the brain and body. But because it helps the kidneys can not perform this task effectively. Therefore, paying attention to our water intake is also very important for us to burn fat .
How do we know that we drink enough water?
Water intake varies depending on the person, temperature, clothing and activity. In a study, it was found that there was a performance loss of up to 19% in water loss of 3% in anaerobic muscle strength. [1] So we have to replace the lost water. The easiest way we can use to understand that we drink enough water is to follow our urine color. A light yellow urine indicates that we have had enough water. If this color is dark yellow, it means that we should drink more water. At the same time, dry mouth, dizziness, feeling weak, heat stroke, muscle spasms are indications that we are dehydrated, and we should drink water before taking these precautions.
Suggestions for drinking enough water
Having a bottle of water with us during the day will make it easier for us to drink enough water. Since caffeinated drinks will cause water loss, we should not consume it to quench our thirst. We can keep a bottle of water with us and drink with small sips during the training. Isotonic sports drink (with similar content to salt and sugar concentration in the body) can be used in long, strenuous and fluid loss trainings, matches and competitions beyond 1 hour [2]. These beverages also contain 3% carbohydrate and sodium, thus helping to prevent mineral loss.
Isotonic beverage sample:
- 250 ml concentrated orange juice
- 750 ml of water
- 1 teaspoon of salt
Starting to drink water 2 hours before the training will prevent us from starting without training will reduce water loss.
During Ramadan:
While fasting during Ramadan, water has the same importance for us. Therefore, we should not reduce our daily water intake. We should consume 3-4 liters of water (depending on the person) from iftar to sahur, especially if we are doing intensive training.
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