Are you confident that you are getting the right amount of water? Not only is water essential for the proper functioning of almost every cell, tissue, or organ in the body, but it is also needed to deliver nutrients to cells and regulate body temperature. Water also acts as a shock absorber for the brain and spinal cord, smoothing the work of joints, organs and tissues. Proper fluid intake also helps with weight management. For adults, water makes up 60-70% of the body weight.
How much water should I drink?
Of course, the amount of water intake required depends not only on the climate but also on the person’s age, gender, body size, and physical activity level, but for adults, a small cup (about 240 mL) is about 8 cups a day. It is recommended to drink the water of.
How do I get hydrated?
In most cases, about 70-80% of water intake comes from drinks, and the remaining 20-30% comes from water-rich foods such as fruits and vegetables.
Many people may think that drinking caffeinated beverages such as coffee and tea is not suitable for hydration. Fortunately, a moderate amount of caffeine does not interfere with fluid intake. For coffee drinks with more cream and sugar than that, you need to be careful about calories and it is better to think that it is not suitable for fluid intake. If not properly hydrated, the body will first notice thirst and thirst, but other symptoms such as the following may cause a lack of water.
- Dark urine
- bad breath
- Muscle fatigue
It’s important to keep track of your fluid intake during the day, as you may already be quite dehydrated before the signs of thirst begin. It is even more important to know your water intake, as infants who cannot manage themselves tend to be deficient in water. Also, if you have diarrhea or vomiting, have a fever, or are exercising, you need more fluid intake.
How to increase fluid intake
We all know that we must drink water, but it can be difficult to practice. Here are four tips to help you increase your fluid intake:
Start the day with a large glass of water before you wake up in the morning for coffee or tea. It will be a good habit to stay healthy.
If you have a job and tend to spend a lot of time at your desk, prepare water in a pot. It reminds you that you need to drink water. If you often go out, make it easy to drink water, such as carrying your own bottle.
Set a timer or use the app for your smartphone to drink more fluids to increase your daily intake.
let’s have fun. Add citrus fruits, herbs, fruits and flavors to increase the variety of flavors. You need to be careful about the amount of sugar.
Keep your body moist and healthy by increasing your hydration methods and gradually increasing your daily intake.
What is nutrition that helps improve performance?
If you want to improve your performance efficiently, review your nutritional balance. Diet and supplements are important daily routines, as nutritional balance and fitness are so closely linked. It is also important to consider when to take nutrition in order to take it efficiently, so it is a good idea to consider them in three phases: before physical activity, during exercise, and after exercise.
Pre-workout (before exercise)
Advance preparation and planning are important for big games and hard workouts. Ingesting caffeine before moving the body stimulates the body’s metabolism and helps maintain concentration. In addition, nitric oxide precursors support healthy blood flow, and supple blood vessels smoothly support the supply of nutrients and oxygen to muscles, helping to maintain performance.
A sports drink that contains enough carbohydrates and electrolytes is recommended to keep you hydrated and energized while you are exercising. Electrolytes can supplement valuable nutrients such as sodium, potassium, magnesium, and calcium that are lost when you sweat. In addition, the combination of carbohydrates and electrolytes provides muscles with the glucose they need to maintain their performance. The longer you train and the heavier the load, the more you need.
The nutrition you get after exercising has two purposes.
Make up for what burns
Prepare for your next workout
That’s why we focus on proteins and healthy carbohydrates. Protein repairs and rebuilds muscle, but is great for increasing lean muscle mass. The type of exercise you do determines the ratio of carbohydrates to protein you need.
The more strenuous exercise you need, the more carbs you need. A good rule of thumb is to keep the ratio of protein to 3: 1. At least 20 grams of protein is likely to be needed after physical activity, so at least 60 grams of carbohydrates are needed for endurance-requiring workouts. Load-based workouts, on the other hand, don’t require as much carbs, so aim for a 1: 1 ratio. (About 20 grams of carbohydrates are needed for about 20 grams of protein.)
Although protein is derived from all foods such as chicken and fish, it is not always easy to calculate protein intake from foods, as you often do not have much appetite immediately after strenuous exercise. In this regard, protein shakes are a convenient and convenient solution after training. Regardless of the type of workout, a protein shake can help after a workout, but choose a dairy (whey or casein) protein, or a plant-based one such as soy.
What to watch out for when getting nutrition
Checking the nutrition labeling of foods is the first step in knowing the facts to maximize results. You need to know the main nutrients you are consuming and what you need. Getting the right nutrients during your workout is very important, but it’s also important for athletes to choose the right supplements. If you choose one that is certified, such as NSF for Sport, be sure to check it as it has been proven to have been tested against the World Anti-Doping Association’s list of prohibited substances.