If you want to have a healthy body, you must maintain good living habits.
Good living habits are inseparable from scientific exercise, reasonable diet and adequate sleep.
In this issue of Sichuan Provincial Science Fitness "Cloud Micro Classroom", we will focus on "eating a healthy and good body" and deeply analyze the mystery behind healthy physique for you from the perspective of diet and exercise.
There are ten episodes in this issue, which will not only share nutrition knowledge for everyone, but also bring you the corresponding scientific fitness methods, which is very rich.
Today, we bring you the seventh episode of "Eat a Healthy and Good Body" "Source of Life".
The following is personally explained by Zhou Yuetong coach (national vocational qualification senior fitness coach, trainer, senior evaluator, national sports nutritionist) to explain the relevant content to everyone.
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Highlights:
The importance of water to the human body
●Adults have 65%-70% water in their bodies, while children have 65%-80% in their bodies.
● Water constitutes the tissues of our human body, and the tissues and organs of the human body contain a lot of water
●Participate in substance metabolism, transportation of substances
● Helps the human body regulate body temperature, and when you have a cold and fever, you can adjust your body temperature through water
● Lubricate the joints, close the home has a large amount of joint synovial fluid
Severity of dehydration
● Loss of 1%-2% of water from body weight, there will be thirst, loss of appetite, dry skin plasma volume decreased, cardiac output decreased, muscle strength decreased, strength decreased, heart rate increased during exercise and other hazards
● Loss of 4%-5% water of body weight, insomnia, dizziness, nausea, pain in urination, feeling of looseness, no sweating, etc
● 10% of body weight loss, muscle twitches, blurred vision, death
Source of water
●Replenish water with drinking water
● Replenish hydration through beverages
● Food is also rich in a lot of water
● Fresh fruits and vegetables
★ Each person per day should be eight glasses of water (about 2000-3000ml)
But different heights, ages, and weights, water intake is also different, so there are more accurate algorithms:
Intake of 30-33 ml per kilogram of body weight
Recommendation: Before and after exercise, a small amount of water should be carried out, because a large amount of water will be lost during exercise, plasma will be reduced, blood will be concentrated, and the amount of heart beat will be reduced, resulting in a decline in exercise ability, and it is necessary to replenish water in time
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