The benefits of hydration

Water is by far the most abundant substance in our body since it constitutes about 60% of our body weight. It is in fact the second most important substance for our survival after oxygen. A normal amount of fluid in the body is necessary for the production of energy by the muscles and the maintenance of body temperature.

But why is hydration so important?

Impact of hydration on blood pressure

Maintaining blood pressure and energy production by our muscles. A normal blood volume is essential for cardiac output, blood pressure and the irrigation of our tissues providing the oxygen and fuels (carbohydrates, lipids, proteins) that our cells need.

Impact of hydration on body temperature

Maintenance of body temperature. During very intense exercise, heat production can exceed 1000 calories in one hour. Cutaneous vasodilation and evaporation of sweat are the two main mechanisms that ensure the loss of heat from our body to the surrounding environment. They need adequate blood volume. The amount of heat lost must approach that produced by the body if body temperature is to be kept within physiological limits.

Benefits of hydration on the skin

Like our entire body, our epidermis is made up of water. It captures part of it in the atmosphere, but 80% comes from the dermis. The water is stored there as in a water table then distributed to the cells of the epidermis via the blood micro-circulation and dedicated proteins, the aquaporins which ensure that the water balance of its different layers is maintained. Climate change, heating in winter, the sun in summer, too hot showers and baths, chemical hygiene products… each of these factors contribute to altering the hydrolipidic film which protects our skin. This one, deprived of its waterproof coat, lets out too much water and becomes uncomfortable, irritable, rough. Because of its permanent contact with the outside, the skin is a bulwark against attacks.

Therefore, if it is weakened, the organism becomes more vulnerable.

While they are the benefits of hydration for the skin:

• Avoid dull complexion

• Protects the skin from external aggressions

• Protects the skin from external aggressions

• Slows down skin aging

• Avoid drying out

Importance of hydration after physical exertion

ACSM recommends restoring hydration by ingesting more fluid than lost during running. She advises to replace 125-150% of water loss, or 1.25-1.5 liters for every 1 kg of body weight lost.

The strategies to be adopted must first include the consumption of water and sodium in order to limit losses through urine. Thus, athletes are not encouraged to restrict their intake of salt, or sodium chloride (NaCl), from their drinks and food.

In addition, the consumption of alcohol is not recommended since it has a diuretic effect. On the other hand, the diuretic effect of caffeine has been amplified in recent years since caffeine stimulates urinary excretion only when consumed in large quantities. However, it is usually consumed in moderation. The loss of fluid through sweat can therefore reach or even exceed two liters per hour during very intense exercise. It should, however, be emphasized that when the degree of humidity in the atmospheric air is high, the sweat which is not evaporated, because it is lost in clothing or because it falls to the ground, does not contribute to heat loss.