About 60% of our body consists of water and is responsible for the transport of substances through the body, removing waste products, to lubricate the joints, giving structure and shape the body, while helping to control temperature. With so many features as important, it is expected that dehydration makes it more difficult for the body to function properly. It has been estimated that the basic needs of fluid in an adult is around 2 liters of fluid a day, plus the losses by sweating.

Sweating is a way for the body to remove heat produced during exercise, but if not replaced these leakage, can become dehydrated. Dehydration in the exercise not only occurs in high performance athletes, but also when we realize we are recreational activities in the heat.

Dehydration
To achieve adequate rehydration is necessary to replenish both fluids and electrolytes and thus recover the balance of fluids in the body. Addition, the beverage used during the exercise should have a pleasant taste to promote fluid intake and appropriate composition to be absorbed quickly.

To avoid the effects of dehydration and perform adequately in the exercise is important to start physical activity well hydrated and consume fluids before, during and after exercise. We have an idea of our state of hydration by means of color and volume of our first urine of the day, if abundant and light colored like lemonade, it means you are well hydrated. If, however, is sparse and dark, like apple juice, it is very likely that we are dehydrated.

Remember that fluid needs vary depending on the individual, the intensity of exercise performed and environmental conditions, so that you can give a general recommendation of hydration.

To see if we adequately hydrated during exercise must pesarnos before and after exercise: if we lack the weight to say that we failed to recover liquids and if we gain weight, we over moisturize. Remember that adequate hydration is to drink enough to replace losses without eating too much.