Tempo de Leitura: 2 minutos

What is it?

Hydration refers to water intake, which is the most abundant element in the human body, since it comprises about 70% of its composition. However, it does not have water reserves and therefore it should be reset every 24 hours for the maintenance of vital functions. In addition, it is important to emphasize that when moisturizing we consume not only water, but also electrolytes indispensable for the functioning of the most diverse organs of the body.

What’s hydration for?

Water is essential for metabolism, transport of mineral salts and nutrients to cells, transport through membranes, cellular homeotase, elimination of toxic substances, temperature regulation, transpiration, absorption of what was ingested in meals and circulatory function.

How much water should I consume per day?

The general recommendation is about 2 liters of water per day, but factors such as age, gender, weight, season and practice of physical ages can affect the amount required for the proper performance of bodily functions. It is important to remember that it is not indicated to expect to be healthy to drink water, since this symptom indicates that the body is already in need and may not be fulfilling its functions fully.

When do I need to be aware of hydration?

One of the first signs that the need for water is not being reached is dry skin. The lack of sweat may also indicate that the body is not being able to clean impurities, and the same occurs when the urine begins to get darkened. When the feeling of seed is very frequent, the body may be in a state of severe dehydration, and this can lead to serious consequences such as impaired eye and cognitive function. The brain is composed of about 90% water, impairing activities such as concentration, reading and reasoning in the absence of it. Memory loss and abnormal delay in processing information, it may be a sign that we do not drink enough water.

When should I supplement?

In athletes of long-term events, the mechanism of dehydration is mainly due to sweat loss, which can be up to 2L/hour. For this public, it is necessary to use oral replacement solution, which allows the proper replacement of water, energy (simple carbohydrate) and electrolytes (especially sodium), which are important nutrients for the body and become deficient in cases of dehydration.


CARVALHO, Tales of; MARA, Lourenço Sampaio de. Hydration and nutrition in sport

. Revista Brasileira de Medicina do Esporte, v. 16, p. 144-148, 2010.

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