Importance and Daily Needs of Water Organization
– Over two-thirds of the Earth’s surface is covered by water, 71% of the earth’s surface, and 97.2% of which is located in the five oceans (Eastern, Atlantic, Indian, Southern and frozen Northern) and in the vicinity. 56 seas (Mediterranean, continental and inter-island).
The world’s oceans, along with seawater, cover an area of about 361 million km2 (land, water, rivers, lakes, and glaciers).
Water in its pure form is tasteless and odorless liquid. It is known as the most versatile solvent or as the liquid of life because it is very necessary for the body. Water suitable for human consumption is called drinking water. Water that is not suitable for drinking but is not dangerous to humans is called safe water.
Water right after the air (oxygen) is irreplaceable for our lives. So important that we can’t stay without water for a week. We find water in three states, liquid, vapor and solid.
Water for the sports organism
Water in the body has a universal role in which all chemical and metabolic processes take place. Water contains about 60-70% of the body mass of the body (depending on the age of the athlete). The athlete with an average weight of 70 kg contains a water quantity of 42.50 kg.
Percentage of water in the body
The importance of water also appears in the existence of
its downhill, depending on age.
The 50% older person is more dehydrated by the child
Hydration is one of the essential parameters
to determine our biological age, the more
the more hydrated we are the older we are.
Water for the sports organism – Water Organization
30% of body water is found in (extracellular) fluids while 70% of water is found in tissues (intracellular). In particular, blood contains 85%, muscle tissue 75%, bone about 20%.
Under normal circumstances in a healthy body, the amount of water that is secreted and carried should be in a balanced state.
Water content in the body refers to body weight.
Carrying water in the body
The necessary water in the body is obtained from the following sources:
Water and fluids (tea, juice) which in this way satisfy 80% of the body’s needs for water.
The solid food that is taken also contains water in its composition. In this way it satisfies 20% of the needs of proper water in the body.
During the day, 2.5l of water must be transferred to the body
The athlete’s body can consume 5-7 liters of water during the day
The daily water requirement varies based on the following parameters:
Professional and sports activity
– Type of food
– Hormonal levels (stress)
-Women in the bay
– Pathological cases
– Cold condition
There is also a minimum amount of water that the body creates itself through metabolic degradation of food, in fact the oxidation of 1 gram of carbohydrate produces 0.6 g of water. This product helps the body maintain a hydric balance.
Dehydration of water from the body
Water is secreted or excreted from the body in many ways:
1. Urination-1.5 l,
2.Fecal matter 150 ml,
3. Evaporation and sweating from 0.5-5 l (most variable part)
4. Through the white lungs 0.5 l
5. Small amounts through insensitive evaporation (unattended),
Tips: It is known that the human body consists mostly of water, therefore it is necessary to consume as much water as possible, to balance the consumption and consumption, otherwise DECISION (loss of water) appears.
So water is the secret to good health:
1. Water helps transport carbohydrates, proteins and vitamins to important parts of the body,
2. Plays an important role in the removal of excess substances created in cells and intestines,
3. Allows more elastic keys,
4. Meanwhile, it enables the moisture of the eyes, mouth and nose, controls and moisturizes the skin,
5. Balances body temperature (homostaza) and keeps blood in a sufficient volume,
6. After enabling the transfer of the drug to the necessary tissues, it helps to expel excess substances from the body,
7. Accelerates weight loss by minimizing orgasm and increasing the feeling of satiety. Along with a healthy and balanced diet, water is a good appetite suppressant.
8. Especially water consumed before the day has a great effect on effective weight loss,
9.Prevents weight loss by increasing the rate of metabolism,
10. Removes dirt and toxins from the body,
11. They quenched their thirst,
12. Water and nourish the organs,
13. It has anti-aging properties,
14. Beautifies the skin and reduces wrinkles,
15. Improves body function (refreshes)
16. Lubricates joints,
17. They became more energetic,
18. Reduce stress, as dehydration is one of the biggest stressors on the body.
Important: You should start with a glass of water on an empty stomach as soon as we get up, perfect would be warm water with lemon. Then consume regularly and close the day with a glass of water or relaxing tea.
-appropriate supply of water to the body before and during physical activity -Principles of hydration of the body
Before starting sports activity, the body must be completely hydrated and adequately supplied with water. This phase is divided into 2 sub-phases, also in hydration before physical activity and hydration during physical activity.
a) Hydration before physical activity: This phase of hydration lasts longer than all others and includes the time from the end of rehydration (adequate compensation of fluid lost immediately after physical activity) to the beginning of new physical activity. During this period, the body must accept fluids in order to be prepared for physical activity and fluid loss.
The amount of water that the body needs to get is adequate with consumption during the condition relatively calm and reaches a minimum of 2 liters. — Of course, this amount is taken gradually, close to 30-45 minutes before physical activity, so you should drink an additional 500 ml of water.
Fluid intake depends on the consistency of the food.
b) Hydration during physical activity: During physical activity, depending on the type and duration, it is preferable to take fluids whether water or drink, glucose-vitamin-electrolyte.
– During training, 50-100 ml of water or aqueous solution (water-glucose, electrolyte-minerals-vitamins) is taken every 15 or 20 minutes. If there is no such aqueous solution it is best to take only water.
– Fluid temperature ranges from 10-12 degrees. It is imperative that athletes develop the habit of drinking water-sports drinks during times of physical fatigue, because it is a big mistake not to consume fluids. So water is very important as these functions are performed:
a) Cleanses the body,
b) Eliminates toxins (helmets),
c) Hydrates the body,
d) Stimulates metabolism, etc.
– Adequate supply of water to the body immediately after the end of physical activity
Principles of rehydration of the organism
Rehydration should be done immediately after completing the physical activity elementally. Better, faster and more efficient rehydration is achieved by taking clean water. Diluted natural tree juices can also be used for rehydration. It is not practiced to give fluids for rehydration, which contains a high concentration of sugars because this can lead to additional dehydration of the body.
The amount of water carried in the body should be based on the objective measurement of the loss of body mass in the athlete.
Before or immediately after sports activity, the athlete is measured and the difference in weight loss after finishing in relation to the measurement before physical activity is compensated by taking water. Rehydration begins first with taking 0.5-1 l of clean water, immediately after physical activity.
The second amount of water (0.5-1 l) is taken together with the ration after the first exercise for regeneration and remineralization (it is a ration in which proper carbohydrates and minerals dominate) and should be drunk gradually up to 2 hours after the end of the exercise, e which enters the circulation for the compensation of water lost by sweating for the development of glycogen synthesis and for other metabolic processes.
Dehydration is the reduction in the amount of fluid in our body. The imbalance between the fluids that enter and those that leave the body reduces the amount of water in the cells and, consequently, the decrease in mineral salts necessary for the functioning of the body. Dark-colored urine is a clear sign of serious dehydration. Normal urine color should not be dark. It should be somewhat between light yellow and almost colorless (some call it straw or light beer). If the urine starts to turn dark yellow or orange then you are dehydrated.
Consequences of dehydration-If you do not drink the right amount of water to meet your body’s needs, you may have the following consequences:
Dry skin and hoarse voice,
Slowing of body organs
(brain, mouth, blood, kidneys, etc.),
Water retention problems
Increased toxins (poisons) in the body,
Weak metabolism of body fats,
Weak muscles and poor body shape,
– Kidneys need to discharge at least 280 mg of water per day to cleanse the body of toxic waste. When the kidneys release uric acid and urea, two of these toxins are dissolved in water.
What happens in the sports organism in conditions of dehydration?
– Dehydration is a condition that manifests itself not only in sports skills but also in the health of the athlete. How much dehydration is reflected in sports opportunities is illustrated by an example.
Loss of up to 3% of body weight from water loss, causes loss of sports opportunities up to 30% ie in each degree of dehydration sports opportunities fall 10 times more, eg 1% dehydration = 10% decrease in sports opportunities, 2% = 20, 3% = 30 etc.
– Water loss in the body (dehydration) is negatively expressed against physical activity for several reasons:
Athletes who are in a dehydrated state have a reduced capacity of the cardiovascular system,
Dehydration aggravates the process of thermoregulation, especially in outdoor, warm conditions, with the appearance of diseases, etc.
Disorder of the internal environment of the sports organism followed by electrolyte imbalance, which leads to disruption in the development and regulation of metabolic processes, especially energy production.
The role of sports-medical physician and training in the prevention and regulation of dehydration
-The role of the sports-medical doctor and the coach is in the permanent monitoring and correction of the dehydration condition of the sports organism. There are two practical methods by which this situation is followed.
Measurement of body mass in athletes before and after physical activity (objective control). In practice, in every athlete, 85-90% of the body mass that he loses during training represents the loss of water, mainly through sweating.
The athlete’s own training by tracking the color, amount, and odor of the urine determines the presence of dehydration (subjective method) during which dark yellow urine, with a small amount, and strong odor indicates dehydration.
Important: Athletes must never determine the degree of dehydration based on the feeling of thirst because this feeling occurs when dehydration of 1% occurs (during dehydration of 1% there is a decrease in sports opportunities of 10%.
Athletes during dehydration are guided by the feeling of thirst, it is preferable to drink 2-3 glasses of water after quenching thirst. The basis of sports nutrition, in addition to monitoring and correcting the state of dehydration, represents regular application of the principles of hydration (adequate supply of water to the body before and during physical activity) and rehydration (adequate replenishment of fluid loss after physical activity).
Overdose: It is the opposite of dehydration, so it consists of constant and excessive fluid intake.
The consequences can be devastating. It can provoke a kidney collapse, from overload to water filtration, but it can also cause cardiovascular and cerebral problems.
Important: Water should be rich in minerals beneficial to the human body. Among the important minerals mentioned are: Magnesium (Mg) which protects the heart, kidneys, muscular system and aids digestion. Calcium (Ca) as an integral element of bone and important for the dental system.