Often you do not notice what is next to us, what you forget about it. If we have something in abundance, we do not pay attention to it. And sometimes it is necessary and also underestimated. 

The article refers to water, we have it in taps, in stores. We can pour any number of glasses into the glass at any time. It is commonly written in articles intended for beginners to consume mineral water in quantities of several liters a day. However, unfortunately not everyone applies to it. Maybe it is worth starting? 


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Water is the basic inorganic ingredient of every organism. It is found in large amounts in lymph and blood plasma (20%). 

This fluid is the main environment of chemical processes taking place in our body. Thanks to the characteristic chemical structure, water is the best solvent on earth. Moving proteins to build muscle, distributing oxygen, to keep cells alive, transport of toxin hormones to the place of their neutralization allows water, a universal solvent. Water located in the extracellular fluid as well as intracellular fluid determines the firmness of the cell (turgor). Water is responsible for regulating the body’s temperature, which is about to come. 

When I went to the gym, almost every person in the gym had a bottle of water. However, we do not hear it once, do not drink during training because something is there. Just in place ‘because something’ I heard from a certain person ‘digestion. Heh, nothing digests, because there is nothing to digest. Digestion is the breakdown of the product into smaller molecules in which the form can be absorbed by the small intestinal epithelial cells. The water does not digest, because there is nothing to digest – no calories. There is no protein, no fats, no carbohydrates. The water passes without a problem. It’s just like the motor (water) that passes between cars (cars are eg chicken, rice = calories). Water should be drunk during training, but skillfully. We do not drink a lot of water at once, but quietly every now and then with small sips. 

During training, the body is forced to work harder. An increased amount of calories burned is associated with an increase in body temperature. The body functions properly at a temperature of 36.6 degrees C. One of the mechanisms used to lower body temperature is the secretion of sweat. Water escaping to the surface of the skin through the sweat glands. This water under the influence of body temperature evaporates from it while taking away heat (energy). The main component of the sweat is water, coming from intercellular spaces. The loss of fluid from this site causes an increase in the osmotic pressure (the difference in concentrations between the intracellular and extracellular regions). As many people have now guessed, it gets even (so absorption is also taking place in the digestive system, so it is important to drink isotonics) by infiltrating intracellular water into the extracellular space. 

A decrease in the amount of water in the cell causes dehydration of the cell. When you play football with your friends, work hard at the gym and feel dry mouth, thirst – you will already know that there has been dehydration of the cell. Cell dehydration, however, the body notes, attempts to even again the concentration differences by penetration of the plasma part into the cell. The effects of this as well as depicting what I have described can be found on the graph. 

In the course of chemical changes taking place in our body, various metabolic products are created, one body needs some, others must be expelled to the outside by the respiratory system (lung, H2O), urinary (metabolites, etc.), not through the skin, and not in bile by defacation. These are the ways through which the body gets rid of toxins from the body. The kidneys are responsible for urine formation and excretion. Urine is stored in the bladder. Its capacity is 500ml, and in fact, in a healthy man filling his half already gives a signal to the brain that you need to expel him (we want to pee). The formation of urine occurs in the so-called glomerulus. If the amount of water is low, the glomeruli will work harder to make the urine more dense, which will allow more water to stay in the body. This is possible thanks to vasopressin (ADH). 

Ok. well, we know what happens if there is dehydration, how the body copes with it. So how should you fill her gaps? Earlier, I wrote that the absorption also takes place on the principle of osmosis. Yes, that’s why the best way out during training is to drink isotonic beverages. What the graph below illustrates. 

During the day, we can drink mineral water, not carbonated. The gas in the water is carbon dioxide. The only justification for drinking carbonated water is the time after training, where, thanks to the diuretic action, we ‘force’ the body to expel urine and toxins in it. So at this point the water can have a detoxifying effect. During the day, something else, especially before eating, drinking fizzy water can stop the hunger and even reduce your appetite. This is conditioned by the fact that CO2 in the water causes stretching of the stomach walls, which gives a feeling of satiety. Not once, surely, when you were young, you grabbed a fizzy bottle after running and sucked half a bottle in one sip. Well, the feeling of heaviness, but also breathing difficulties. A dislocated stomach causes pressure on the diaphragm, which may cause breathing problems. Similarly in people suffering from bulimia, during wolf hunger, they often say that it’s hard for them to breathe … But let’s not get out of the topic. It’s time for some summary. 


– Ensure the right amount and quality of the water being drunk. 

– Cold drinks can also help defend against overheating. 

– Isotonic beverages have such an advantage over others that they are absorbed constantly and do not cause osmotic pressure disturbances. 

-In the prevention of the circulatory system, urinary tract and prophylaxis of the heart, care should be taken to permanently replenish the body’s fluid during physical exertion. 


You can read also:7 myths about water that you need to know

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