Hydration is vital to the functioning of your body, especially if you are into sports and fitness. Whether during training or during rest, proper fluid intake ensures the normal operation of various body functions.
Oxygen and nutrient delivery
Muscles require a stable supply of nutrients and oxygen during exercise to ensure their normal function. Water plays the role of a transport medium here, delivering essential nutrients and oxygen to the muscles to support their growth and repair.
During exercise: Exercise will accelerate the metabolism in the body and increase the muscle's demand for oxygen and nutrients. Water ensures that these necessary substances can reach the muscles quickly and maintain their efficiency.
During Rest: During recovery, hydration is equally important. It helps deliver nutrients to damaged muscle tissue, promoting its repair and growth.
regulate body temperature
During exercise, the body generates a large amount of heat, which needs to be dissipated in time to prevent overheating. Moisture helps regulate body temperature by removing heat from muscles and skin, thereby extending training time and reducing fatigue.
Sweat discharge: During exercise, excess heat in the body is discharged through sweat. Sufficient water can maintain the production of sweat, help dissipate heat, keep body temperature stable, and avoid heat stroke or other discomfort caused by overheating.
Effects of lack of moisture
Lack of fluids can have many negative effects on the body, especially during exercise. When the body is dehydrated, it adversely affects muscle growth by limiting the delivery of nutrients and oxygen to the muscles and impairing the body's ability to regulate temperature.
Muscle fatigue: Inadequate hydration can lead to increased muscle fatigue and decreased exercise performance.
Dehydration: Severe dehydration can cause symptoms such as headache, dizziness, and even shock, posing a threat to health.
Water intake recommendations
Growing up, we all know that we need to drink 8 glasses of water (about 2 liters) every day. However, many times we forget to drink water because we are busy at work. Here are some practical water tips to help you stay hydrated during your busy day.
Set a water drinking reminder: Use your phone or smart watch to set a drinking water reminder and drink a glass of water every hour to ensure your daily fluid intake.
Carry a water bottle with you: Carry a water bottle with you anytime and anywhere for easy rehydration. Choose a water bottle with the right capacity to better calculate your daily water intake.
Increase your water sources: Eat more water-rich foods, such as fruits and vegetables, which not only replenish water but also provide additional nutrients.
