The Importance of Drinking Water (Part 2)
The optimal amount to drink to be sure of being well hydrated is to quench our thirst, but add a little more. There is a convenient way to know whether we are replacing body fluids properly and is to observe the color of your urine.
If urine is dark and low, it means that the concentration of waste is high and therefore we should drink more water. When it is clear and abundant our water balance is adequate.
It is valid to clarify that if we are taking any medications or vitamin supplementation on urine color varies, and in that case the only indicator is the volume or amount of urine.
Deshidatración Other symptoms include fatigue, headache and exhaustion.
These sensations often occur in the summer. The following are symptoms that occur with heat stroke:
• cramps
• headache
• nausea, vomiting
• confusion and disorientation
• Weakness
• poor performance for the financial year
However, both the lack of fluid intake and excess result in an imbalance in our body. This is due to the presence of sodium, the most abundant mineral in the body fluids. If we drink in abundance, too much water accumulates in the body causing fluid retention.
This is not produced because the body has the ability to remove as much water intake. By removing sodium through urine and sweat, plus the amount of water drunk, the balance of this mineral is affected: its concentration in the blood decreases. This is known as hyponatremia.
To prevent hyponatremia at this exercise in a hot environment should:
• add some salty food
• Do not drink water
• drink sports drinks with sodium in small sips.
What role water plays in our body?
• transports glucose, oxygen and fat to the muscles that train, and removes carbon dioxide and lactic acid are produced.
• Eliminates waste metabolites via the urine.
• Regulates body temperature through perspiration.
• Aid digestion with saliva and gastric secretions.
• Lubricates joints.
• Protects organs and tissues.
In addition to water intake, we can replenish fluids by consuming fresh fruits and vegetables, or search options in some sugar-free soft drink.