Important of water in Health and fitness
Hydration for the human body: Ideal person vs workout person
Drinking Water to Build Muscle and Lose Fat
There are many substances required for the human body in that Water is an important constituent, which is 60% of the human body (adult)weight. According to H.H Mitchell, Journal of biological chemistry 158, the brain and heart are composed of 73% water, and lungs are about 83% water, and the skin has 64% water, muscles and kidneys are79%, and even the bones are watery 31%. Keeping hydrated is important for health and well-being, but many people do not consume enough fluids each day.
What is water constituents and properties
Drinking-Water to Build Muscle and Lose Fat.
Why Is Proper Hydration Important?
The benefit of water in the human body
1. It lubricates the joints.
In joints and the disks of the spine, contains around 80 percent of water. Long-term dehydration can increase the chance of joints pain and shock-absorbing ability.
2. It forms saliva in the body.
Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.
3. It delivers oxygen throughout the body.
4. It helps to grow skin health and beauty.
With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.
5. Its cushions the brain, spinal cord, and other sensitive tissues.
Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Long dehydration can lead to problems with thinking and reasoning.
6. Water regulates body temperature.
Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates and cools down body temperature, during workout muscles get stress, tension and pumped which cause temperature goes high. High temp comes out as sweat.
7. The digestive system improves.
Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
8. Water flushes out body waste.
Water is the most important need in the processes of flushing out body west in the form of sweating and urine.
9. It helps maintain blood pressure.
A lack of water in our body can cause blood to become thicker which increasing blood pressure. If the blood becomes thicker you cant do pumping muscles at the ultimate label.
10. Minerals and nutrients are accessible.
Minerals and nutrients are easily dissolved in water, through water it can reach smoothly in our muscles.
11. Prevents kidney damage.
The kidneys are working as regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.
12. Boosts performance during work out.
Dehydration during exercise may reduce your performance because overheating and sweating body, difficult in pumping blood through the blood vessels.
13. It helps to Weight loss.
Water may also help with weight loss if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.
What Happens When a Person Is Dehydrated?
First, the body’s core temperature will increase. Several studies have shown that excess body heat triggers amine responses. Amines are organic compounds that primarily comprise proteins, the building blocks of muscles. In turn, these processes break down glycogen, a form of storing the energy in the body. This means there is less energy for powering through a bodybuilding session because the muscles are already starved of energy at the molecular level.
How Do You Know When You Are Dehydrated?
Some signs of dehydration include lack of urine and shade yellow color of urine, dry mouth, cracked lips, headache, confusion, dizziness, and lightheadedness. However, it is important to remember not to wait for these symptoms to show before rehydration. Weightlifters, bodybuilders, marathoner, and all athletes should replace the body water they lose through exercise as soon as possible.
How to be hydrated all time
2. Drink 250 ml water immediately after wake up in the morning.
3. Set a drinking schedule according to your working hour and during the workout in gym.
4. Drink a cup of water at the beginning of a training day to jump-start the body’s metabolism.
5. Drink a cup of water before going to bed to lessen the effects of dehydration after an eight-hour sleep.
6. Drink a cup of water after 15 minutes of exercise, or when you feel parched.
7. Drink at least 2 to 3 cups of water within two hours after your workout. That way, your body has enough fluids to use for chemical reactions linked to muscle repair.
8. Check your urine color, and aim to it till clear.
9. Adding flavor, some people have trouble drinking plain water because it’s too bland.
10. Eat food that has high content of fluids.
Key point takeaway
It goes without saying that hydration is extremely important for the body! The average human being can’t live any longer than three days without water and you’re never going to see any gains in the gym if you’re not properly hydrated. High muscle mass can only be achieved if your body is performing well. And it won’t perform well if the fluids it loses in workouts are not constantly replaced. Remember to stay hydrated; not just for bodybuilding purposes, but for your overall health.