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Physical Activity and Hydration
The human body is largely composed of water, and is in fact designed to survive without food for weeks on end; unfortunately the same cannot be said for liquids: in a very short time, two or three days, the body wastes away and dehydrates, soon reaching coma or death. Normally 1.5-2 liters of water a day are recommended (but also herbal teas and energy drinks), since it is estimated that in a state of rest in normal environmental conditions, about 60 milliliters of liquids are consumed every hour. The quantity increases slightly according to the type of activity being carried out, normally reaching around two liters per day. During medium-intense physical activity, fluid loss reaches up to 25 milliliters per minute. During a heavy workout of about an hour, an athlete could even release a liter and a half of liquids. Why drink before, during and after physical effort. It is important for a subject who has to undergo intense training, to start hydrating even before sweating, guaranteeing an excellent state of general hydration for the body, thus managing to face the effort without becoming dehydrated. At least forty minutes before training or competition, sip water or specific drinks, thus also stimulating diuresis and the disposal of accumulated waste. During the sportsman's training or competition, it is essential from time to time to replenish the fluids lost through sweating, so it will be important to keep a bottle with the chosen drink close at hand, in order to be comfortable and be able to sip at least 25 cl each twenty minutes. Clearly this measure is standard, and does not take into account the environmental conditions and the type of activity. Similarly, after having finished the physical effort, it will be necessary to replenish the liquids for the rebalancing of the whole organism.