Archive for January, 2018

NutriEnergy: any form of mobility needs water

Written by alessandra.gorini@y4pt.org on . Posted in All Y4PT Chapters

Your body contains about 60 % of water on average.

Drinking water prior to walking or any form of exercise will assist in keeping your body hydrated. Dehydration is not beneficial and may lead to issues such as cramps, feelings of nausea and fatigue, and potential injury. So be sure to drink and drink often.

As your heart rate increases, you will begin to sweat. This starts the process of dehydrating your body.

Also, different conditions affect the rate that you sweat. Weather conditions, what you are wearing for clothing, the pace and incline all affect the rate that you dehydrate.

Hydration is important for your muscles and all of your other bodily functions. Dehydrated muscles can cause muscle cramping and major discomfort besides other more important problems like serious illness or death.

Consequences of dehydration
Even light dehydration will have significant impacts on how the body works and physical performance.

Consequences on the human body
Most common disorders : digestive disorders during effort, muscle « accidents », cramps, weakened immune system.

Consequences on physical performance
The performance reduction is proportional to the level of dehydration. The more intense the exercising, the more you will sweat, yet the magnitude of the dehydration is not proportional to the duration of the exercising. You should drink even if the exercising is short.

1% dehydration = loss of about 10% of performance

2% dehydration = loss of about 15 to 20% of performance

For a person weighing 65 kg, 2% dehydration only represents a loss of 1.3 l of water !

What to drink ?
The drink has to act quickly and efficiently. It will mainly depend on the speed of the gastric emptying (the time it takes the liquid to move from the stomach to the intestines) as well as on intestinal absorption. A lot of factors impact that speed

So drinking water before you walk, during your walk and after your walk is extremely important to how your body systems all function together.

“I  drink water all day long. And that is all that I drink. I don’t drink coffee. It is dehydrating and a stimulant.”

Alessandra Gorini – Founder and Director  Y4PT

And what else is better at increasing your water levels than H2O itself.  If you do not like plain water, just add some cut fruits to your water and leave it in the fridge for some hours, so that your water will be flavory!

Make sure you drink, drink and drink some more.

Volume
A minimum of 500 ml per hour of effort is recommended. Frequency and amounts should of course be adjusted based on the type of effort and hydric losses.

Osmolarity (the concentration of a solution expressed as the total number of solute particles per litre)
Gastric emptying is slowed down, with some high energy value liquids. A « hypertonic » liquid, such as fruit juice or a very sweet drink will increase the dehydration by inducing a water transfer from the cells to the digestive tube. Therefore it is advised to take that type of drink before and during effort. An « isotonic » drink will act faster without loading the stomach. It will leave the stomach as fast as water and will be absorbed faster in the intestine.

Isotonic drink generally contains between 4g and 8g of sugar (carbohydrates) per 100ml and has about the same osmotic pressure as bodily fluids. An isotonic drink is taken up by the body about as quickly as water. They are intended to quench thirst and provide energy to the body.

Hypertonic drinks: Hypertonic sports drinks contain a higher concentration of salt and sugar than the human body and higher levels of carbohydrate thanisotonic drinks. These are used to supplement daily carbohydrate intake normally after exercise, in order to top up muscle energy stores.

Composition
An intake of associated carbohydrates and an intake of sodium will improve the absorption of the liquid depending on its concentration and will increase energy inflows in a rapidly useable form. The mineral intake will make up for losses resulting from sweating and will help improve absorption.

Factors to be known to avoid dehydration

Altitude
The higher the altitude, the dryer the air and the more dehydration will occur.

Swimming
Intense and/or extensive swimming will cause rarely perceptible dehydration. It is advised to have a drink handy near the pool.

Weather conditions
At an 18°C air temperature, a marathoner loses about 1.5 litre per hour, at 28°C, he loses about 2 litres per hour

Air humidity
The more humid the air, the less sweat will evaporate. Drink more and wear ample and light coloured clothing to help sweat evaporate.

Healthy Mobility will be back soon this year 2018!! Till then have a look at:

Y4PT #HealthyMobility World Campaign

 

Be active – at home, at school, at play,  inside or outside with family and friends. You’ll have more energy, feel healthy and strong, and good about yourself!

  1. Every step counts. Try to do an hour every day of moderate- to vigorous-intensity activity. Choose vigorous activities at least three days a week.
  2. Get stronger by doing activities that build muscles and bones at least three days a week.
  3. Combining aerobic and strengthening activities will improve your health and well-being.

TIPS FOR WALKERS

Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water.Without this extra water, your muscles will become dehydrated. Muscle movement depends on how hydrated you are, so if they are dry, they will not work as well. As a result, your workout will not be as productive as you would like, and you’re likely to be sore later on.

Alessandra Gorini, Biologist and Nutritionist – Founder and Director Y4PT