In my opinion, water is the most important and essential nutrient - even though it does not provide our body with energy. Roughly 60% of our body weight is H20 and 2/3 of that water is found inside of our cells (intracellular water).
Our muscle tissues, which are of obvious importance to athletes, is approximately 70% water. This is why water is crucial to sport performance.
𝗛𝗬𝗗𝗥𝗔𝗧𝗜𝗢𝗡 𝗙𝗢𝗥 𝗔𝗧𝗛𝗟𝗘𝗧𝗘𝗦
Pre training: At least 4 hours prior to exercise, it is recommended that 400–600 milliliters be consumed. Within 10–20 minutes before exercise, drink another 200–300 milliliters.
During training: Your goal should be to maintain a plasma volume and electrolyte balance, a loss of water of 2-3% of body weight can decrease performance by decreasing cardiac output. Consuming 200–300 milliliters every 10–20 minutes during exercise will help prevent water losses that might otherwise exceed 2–3% of body weight over the course of exercise or competition.
Post training: After exercise, two to three cups of fluid should be consumed for every ½ kg lost during exercise.
Replacement fluid consumption should begin as soon as possible to accelerate recovery. However, athletes should avoid drinking large quantities of water in a short period of time immediately following exercise.
𝗔𝗗𝗗𝗜𝗧𝗜𝗢𝗡𝗔𝗟 𝗪𝗔𝗬𝗦 𝗪𝗔𝗧𝗘𝗥 𝗕𝗘𝗡𝗘𝗙𝗜𝗧𝗦 𝗢𝗨𝗥 𝗕𝗢𝗗𝗜𝗘𝗦
💧It helps our body to cool itself
🧬 Provides structural integrity to cells
🗑️ Helps the body deliver nutrients and remove waste
🚀 Forms the basis for blood plasma.
Remember, the adequate intake (AI) for water from all sources (both fluids and foods) is 3.7 and 2.7 liters per day for men and women over the age of 19, respectively. Approximately 80% of daily water should come from fluids, so 3 and 2.2 liters of fluid consumption per day is recommended for men and women, respectively.