A few months ago I wrote an article on hydration explaining the correct way to hydrate before, during and after physical activity, in addition to its importance in the exercises.
Yet again I am writing on the subject, to reinforce to readers the importance of water in our lives, because the heat is coming and especially at this time we should give attention to the intake of liquids.
Although the water does not supply energy as carbohydrates, for example, it has a key role in the formation of energy, energy due to reactions that occur in their environment, so the great need for adequate intake of water to maintain the vigor and energy during physical activity.
The extra energy produced during the exercises cause a warming body, raising the internal temperature. Profuse sweating is the way used by the body to get rid of that extra temperature. On hot days of summer sweat more and more water is lost by sweat and there is no adequate hydration, the dehydration that can occur among other symptoms, leads to a decrease in the performance of the exercises and so we feel exhausted more quickly.
Symptoms of dehydration can be seen early, however, depending on the degree of dehydration can occur serious consequences. Some of the milder signs of dehydration are: fatigue, loss of appetite, reddish skin, intolerance to heat, dizziness, dark urine with strong odor, and dry cough.
The signs most serious, may occur trouble swallowing, lethargy, lack of coordination wrinkled skin, eyes funds and blurred vision, pain when urinating, skin sensitivity, muscle spasm and to frenzy.
Keeping hydrated not only requires the ingestion of water, but you can consume fruits and vegetables that contain about 75% to 90% water in its composition to be absorbed during digestion. Juices, tea, milk and sports drinks are also good ways to maintain adequate hydration, but it is not enough to keep the body hydrated. You need to eat 8 to 10 glasses of pure water a day and even more to replace the liquids lost in physical exercise.
The water can even help keep us thin, so indirect, of course. Because the kidneys are responsible for filtering the waste products of the body, need a certain amount of water and failing that, the liver ends up "helping" the kidneys to carry out such filtering, but the liver is responsible (among many other functions) by fats raise the reserve to generate energy and to perform functions he needs extras, he will not perform its task of burning fat to be appropriate, therefore, the burning of fat is compromised.
This is just another of several qualities of water, its importance goes much further, however like to make just a reminder (even as an alert) so that this summer you abuse the water and liquids, such as coconut water, for example, great to refresh and rehydrate in hot days.
Enjoy the summer that is close, with considerable health and provision!

For more information about health, always consult a professional in the area.
Juliana Garcia - nutritionist: julianagarcia@terra.com.br

Water is essential to the smooth functioning of the body and is responsible for transporting nutrients. It means the place where all the chemical reactions of the body and is essential for the production of heat, assisting in the transport of heat produced by muscles.

The ideal body temperature is 37 ° C, but can be influenced by several factors, among them the exercise, which is an increase in body temperature.
The regulation of temperature is done by the loss of heat by sweating, which contains in its composition, sodium, chloride, potassium, calcium and magnesium. With the sweat is excessive loss of nutrients responsible for the smooth return and the muscular contraction and can cause dehydration leading to lack of awareness, lower provision, cramps, loss of coordination, decreased performance, intestinal disorders and nausea.
For a quick rehydration the water becomes ineffective when physical activity goes beyond the time of an hour. In this case, the intake of drinks with electrolytes (the isotonic) is highly recommended, because restoring the electrolytes lost with the sweat and provide energy to the muscle. But the carbohydrates, also contained in these drinks, stimulate the absorption of fluid and electrolytes, essential in the delay of fatigue, and reduce gastric emptying.
Therefore, it is important to clarify that the water is sufficient for hydration up to one hour of physical activity, while isotonic during physical activity, will only be necessary after this time, but for a good hydration after training, is also a great alternative especially in places with high temperatures that created high sweating.

RECOMMENDATIONS FOR REPLACEMENT OF LIQUID:

• Ingesting water in abundance in 24hrs prior to the exercise; 2 to 3hrs before exercising ingest 400 to 600 ml of water;
• During the exercise ingest 150 to 350 ml of water every 15-20min;
• After the exercise to verify the loss of fluids (check body weight before and after exercise) and eat 1.5 L for every kg lost.

For more information about health, always consult a professional in the area.
Juliana Garcia - nutritionist - julianagarcia@terra.com.br