Water is important
Water is the most essential of all nutrients in a moderate heat. The elimination of water intake causes the death of an individual, on average, within 48 hours.
The water supply originates: from drinks (one.5 liters per day) from food (one liter per day), water, or metabolic synthesis. The oxidation of one g of carbs (carbohydrates) produce 0.6 ml of water, one g protein, 0.4 ml of water, a g of lipids (fats), one.07 ml. Indicates an average in 120 ml of water, the water intake of 1000 calories metabolized.
Body Composition: The amount of water in an adult body weight of 70 kg is 42 kg, 60% of the total weight. divided as follows in kg of water: three plasma, interstitial 8.5 (important for all athletes participating in bodybuilding competitions. & ‘possible to promote the “passage” temporary intravascular interstitial water, a technique that tends to unbalance the electrolyte balance. Specialists recommend three to 6 liters of water a day Fiuggi, for days before the competition, coupled with the overcompensation of glucose / glycogen), the supporting tissues of 7.5, 19 exstracellulare, intracellular 23. Total 42 kg.
The amount of water in the body weight is affected by cell mass, which is hydrated to 72%. The amount of water is greater the longer the person has a nice muscle mass & decreases it at higher lipid weight. fat is only 10% hydrated. These information ought to be an indication of interest to all body builders who mistakenly do not drink water & do not adequately hydrate in the hours before the competition. & ‘a practice risky & counterproductive. Because of increased fat mass & a lower muscle mass, females have a lower capital water than men, females in the water is on average 50% of body weight.
Water content of some foods: Fruit: avocado, bananas, olives, 75% – 80% Apricot – 90% lemon & melon. Meat, average 60%. Dairy products & eggs: cow’s milk 87% – 75% egg – cheese (average) 40% – 15% butter. Other foods: bread 35% – 33% jam – rusks 6% – Chocolate 2% – 0% oil.
The elimination of water with feces is 100 ml per day (except diarrhea). In the coursework of diarrhea, the water content in the faeces can reach 95% & water losses can reach several liters. The loss of water due to temperature regulation may amount to several liters in 24 hours. The transition from liquid to gaseous state consumes 0.58 calories per gram, whether it takes place by skin sweat (sweat), which through the lungs (breathing). Sweating has a radiofrequency variable depending on the sweat evaporates on the skin or is removed as a liquid. The amount of urine is the most variable part of the loss of water, dependent on the function of antidiuretic hormone.
Need water: In an atmosphere of twenty °, 50% saturated with water vaprio, the demand for water is an average of two liters per day. Increases if the person has fever, if it carries a heavy work, physical activities, if practical, if it is a dynamic, in case you train regularly at the gym, if the outside temperature is high (summer) & if the air is drier . In the desert after about 6 hours of dehydration, death occurs.
