Come on guys, have you ever wondered how important water is for a process of muscle mass gain, loss of body fat? How important is water for our body? So, click on like and subscribe here on the channel.
Well, we know that water is present in all living organisms, but obviously in some more than others. How many percent of us are liquid, water? In fact, the human body is 60% water, if we consider an adult individual, as a child we are even more water, up to 80%.
Water is the main component of our cells but it is also found outside, in the extracellular medium, extracellular liquid , and where do we have the most water? Muscles and viscera. Water is considered for our organism, a very powerful solvent, and it is related to all the reactions of our organism, so when a student of mine asks me why he should drink water, simply the answer could be: why you need to live .
Water is essential for the transport of substances in our body and even before that, when you think about the digestive process, a gastric juice is involved in liquid, so we realize that water is really fundamental for life, through the water I travel the oxygen inside my body, and I do n’t know if you’ve realized that without oxygen we can’t live. I dare you to go for ten minutes without breathing. Please do not do this unless you hit dog if I challenge yes, but not only does the transport of good things within our body but also makes excretion, then the urine is nothing more than a water that is carrying impurities out of our body, such as urea.
Leandro Twin, urea in whom you train, creatinine, have you made a video about the best exams to do? Yes, when you have any questions remember to look for Leandro Twin + theme, the best exams for those looking for hypertrophy and weight loss, but she also does all this transport to send out the impurities. So, if you put too little water in your body, when you think about washing your house, you ca n't wash your house with a glass of water, you know?
You will say: but I need buckets and buckets. Well, when you think about our organism it's the same thing, if you put a little water in, the impurities will concentrate a lot in one vehicle, and that in itself becomes toxic, uninteresting to our organism. Obviously when we have an intense heat , you know that heat, that thing after a "moving", repetitive mechanics, such as training.
You sweat, and that sweating again is the liquid, also doing this process of lowering body temperature, and yes we have people who sweat more than others, and people who sweat more, are usually inferior to others, when in fact on the contrary, those who sweat more, have a finer, more refined thermoregulation process , and in fact this is welcome. I know, it's annoying because you get all your clothes wet , etc. , but in fact your body works more efficiently in a thermoregulation, than a person who obviously heats up his body, and does not cool, he does not perspire.
When you drink more water you have a better chance of perspiring too, because everything you reduce in your body it tends to save, and that is not an interesting thing . And of course there are many people who hate the water in our body, such as body retention , but remember that tears are also made of water, but you will not cry until you become dehydrated, it will not happen, but what we have to remember now, it’s one thing: excess body water is not welcome. When you are talking about fluid retention , you are talking about a level of fluid retention above the interesting, it is interesting that your body has fluids, if it does not, 60% of you no longer exists, at the very least, however when it is an excessive value, it makes our shape "bad", increases blood pressure, and all of that is not interesting.
How do I do this body water control? Through hormones working well, for example: if the thyroid is working slowly, it increases fluid retention, if I have a very high estradiol I retain more fluid, if I increase the sodium in my diet I retain more fluid. So all of this we need to control, it is not cutting, reducing, zeroing , it is controlling, so that we can manipulate our body water in order to please us and be healthy.
Now the question is: to what extent does body water, the correct water intake, I will talk about it wait, will it interfere with muscle hypertrophy and fat loss? If you are going to put it on practical grounds, you are not talking about a significant difference . I'm going to get two individuals, go on the same diet and the same training, and this one will drink a liter of water a day and this one will drink four.
We are not talking about big aesthetic differences , obviously those who drink less water, will have less quality of life, and if the shape doesn’t evolve, I don’t know if you ever stopped to think about it, without the two kidneys you don’t either you will be able to increase your biceps, so when you talk about an indirect effect, we are talking about that, more health, more time training with more vigor etc. Now, water really interferes with performance, it starts to interfere when we get into a case of dehydration, and this is not very common, you would have to practically not drink water. So you just eat, you already have liquids in your food, right?
We have to remember that. For example: you will get a juice, there is a lot of liquid, and that counts in your water debt, but a banana also has water involved in it, rice has water, so you drink liquids when you are eating, in a way, only which is a minimum level, and when you start to go into the dehydration process , your performance starts to drop, you may have, I don't know, a drop in blood pressure, obviously your performance will drop, but we are speaking of a more extreme case, a person who drinks five hundred milliliters, a liter of water a day, I’m talking about a regular person, okay? Of course, an older woman who lives in the cold, obviously a liter of water a day, even if it is a little more appropriate, is already a good amount, but you will catch a man, in the northeastern heat , who stops me is the best region in Brazil, and training hard and drinking two hundred and fifty milliliters of water, it gets complicated.
So he is going to do a marathon, I don’t know, he sweats a lot, something like that, he’s going to lose performance, simply by losing fluids, but in general, the loss of fluids doesn’t interfere with muscle mass gain and also doesn’t interfere with the loss of form directly. And that is why people neglect fluid intake, because in the end it does not interfere so much in the aesthetic part, with the exception of fluid retention. The more water you send, the less your body sees reasons to retain this liquid, so in fact it is the other way around, those who drink less water have more fluid retention, and not less, so drink water even if you only care about aesthetics, which is obviously crazy, because we also have to worry, you see, with our health from time to time, we have to remember that, it's not just "shape".
Symptoms of lack of water in our body: dry mouth, urine very dark, and if more severe cases, even chapped lips may indicate a lack of water, but in fact the urine is our most determining factor for evaluating short term, because when the mouth starts to crack my friend, there is already a lot of water missing, before that you will watch your urine. When you go there to pee, you will observe the color, if it has a strong color, even a strong smell, the smell won't even . .
. when it smells there is already a lot of concentration there, but if you observe a strong pigmentation , dark, we are saying that you need to increase your water intake, if you go there and it is totally transparent, you can even lower it. The appropriate thing is for it to be a very light yellow , that is if you don't use vitamin B etc.
, because then you can pigment it with that phosphorescent green, that there is no problem, sometimes you are doing the normal water intake and it is coming out that way, only if you don’t do this supplementation, you ’ll just be light yellow, if it’s too transparent, you can lose sodium, minerals, and if you get too much you can have little dilution and where it comes from, has been tearing up and it’s not cool, this I’m talking about in a very didactic way. So how much water do I send per day? Each person has his own, so it depends on your weight, your height, your size, your level of physical activity, if you live in a hot or cold place, if you simply have a greater tendency to lose fluids, there are people who perspire more, there are others who less.
So the amount of water, is that for all the urines of your day, except for the first one, they become a very light yellow , if it gets too transparent it goes down, if it gets a more intense yellow you increase the amount of water. Most women, more or less anywhere from two to three liters? Most men, about three to four liters?
Is it acceptable for us to put an initial parameter? It is, and we must, because women are going to start from two to three, so I put two, it is still a little yellow, it goes up as much as necessary, same thing the man. You can start with the most?
You can too. I already know that I sweat a lot, I already know that I have a level of physical activity, so I 'm a woman, I'm going to start with three and I 'm a man, I 'm going to start with four, and then if necessary, I've been decreasing , remembering that it can also be more. Leandrão, the importance is very nice, but I can't drink this amount of water a day yet, how can I do a nice step-by-step to be able to make a nice adaptation ?
Okay, so check out this video here, that if you can't drink water, here's the solution.
