Depending on the type of effort and environmental season, the body loses through sweat amounts of water, in efforts to maintain body temperature within normal limits, ie between 36.5 and 37.5 º C.

The muscle movement produces heat and body sets in motion a mechanism of dissipation of it through sweat and subsequent evaporation. On hot days and very humid this body’s defense mechanism can be overwhelmed and sweat losses can be extreme, reaching serious levels of dehydration. In these circumstances it is essential Light, loose clothing that allows free movement of air around your skin.

Dehydration is going to manifest initially in the form of localized problems, the type of muscle cramps, thirst, blurred vision, etc. And if no fluid replacement can lead to heat stroke, dehydration extreme situation that may compromise our life, as the body temperature rises above the 40 º C.

Water loss impair physical performance of athletes, so that with sweat loss equivalent to 2% of body weight (1.4 liters in a 70-kg), physical capacity will be reduced by 20%, appear more easily the dreaded “slut” and the individual is more prone to falls, accidents and even more withdrawn. Given this, it is understandable that both sports doctors insist on hydration during sports activity.

During long-term efforts, loss of appetite often occurs to solid foods. In addition, through the sweat we lose substantial amounts of mineral salts, especially chloride, sodium, potassium or magnesium. For all this, is necessary to add some components to water, preparing an efficient yet friendly energy drink, ie, sports drinks, whose membership is composed of simple carbohydrates (glucose and fructose), various minerals (chlorine, sodium, potassium , magnesium, zinc and selenium) and vitamins B and C, which have positive effects on muscle performance and its subsequent recovery.

The mixtures based on water or tea and lemon tea and honey, may be appropriate if the matter content is not too sweet, otherwise it may eventually cause digestive problems such as nausea, vomiting or diarrhea with that could be triggered or aggravated in a state of dehydration. Similarly, it is advisable to perform two hours each 5-10 minute breaks in which we will take appropriate foods for the effort, along with water or drinks.

Another aspect to consider is the water temperature. If we drink cold water, to make contact with the stomach wall that are at 37 degrees C, can cause thermal shock, known popularly as the “court of digestion and characterized by vomiting, sweating and loss of knowledge. Thus, we can establish that the ideal temperature for the drinks is between 10 and 15 degrees C to be free from any risk.

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Surely more than one occasion we felt the imminent need to ingest carbohydrates coming from flour. This situation arises because the body shows a false demand for energy which has a perfect physiological explanation.

The refined flour is mainly formed by the carbohydrates, which after ingestion is converted to glucose by the body. The fact that glucose reserves glucogen body increase and therefore we have an energy. But refined flour that increased glucose is high, since they are digested quickly. To offset this increase the body produces the hormone insulin, which is responsible for carrying the glucose to the cells and transform energy, or if it does not accumulate in the form of fat.

When glucose was placed in a location corresponding decreases insulin and glucogen allegedly enters a game, another hormone that is the one who takes care of converting stored fat into energy. Both must maintain a balance to the body functioning properly. The problem lies in that when we consume too much refined flour insulin increases and remains at high levels at the expense of glucagon, which is not in a scene. This means that we do not eat the fat reserves of the organism and it generates us a need to eat foods rich in carbohydrates, since when the body depletes glucogen we demand more.

This will have adverse effects on the body, since the weight increase will be considerable, as also the increase in fat reserves of the body with what it supports regarding the circulatory system. For this reason it is important that we leave aside the intake of refined flour, because in the end we will not addictive because the body will ask for more fuel.

What we must do is make us aware and consume an entire meal that is to say full, having frequented the complex carbohydrates that the body charged with a slow form, it that the energy they give us free will gradually use up the day long and making the body produces insulin and glucagon to and use energy stored in the form of a fat.

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Ideally, breakfast should be about 25% of dietary reference intake for the day. Thus, an individual with a daily energy requirement of 2 500 kcal should consume at least 600 in the morning.

It should ideally provide, trusting in his imagination, his tastes and discovering new ideas:
- A drink (tea, coffee, hot chocolate …) to rehydrate the body
- A dairy product (milk, yogurt, cheese …) for calcium and protein. This may be supplemented as needed by a slice of ham, egg or cheese
- A fruit for vitamins and fiber
- A small portion of fat intake for essential fatty acids and vitamins A, D or E
- A cereal product for fuel energy (cereals, wholemeal bread, rice pudding, biscuits …)
- A little jam, honey or jelly for quick energy and pleasure.
But if all of us unashamedly dodge the breakfast as we are all aware of its importance, is that there are “good” reasons.

Some simple measures of good sense and reflection can easily solve the two major and unavoidable “excuses” given:

“I’m not hungry” Often, people with little appetite in the morning, take a hearty dinner too, which sometimes has a highly indigestible (too fat, too heavy …). Just then often better distribute food throughout the day by removing eg snacking while watching TV for that appetite reappear at sunrise. For the recalcitrant, the act of drinking a glass of water or fruit juice to jump out of bed just whets the appetite. We are not obliged to binge, and you can eat very light (tea, fruit or yogurt and a piece of buttered bread) to teach the body to awaken digestion and stimulate appetite gradually .

“I do not have time” is often a matter of organization. Simply predict the eve of the composition “breakfast”, put in refrigerator, grease on its sandwiches in advance, prepare the table, provide “food ready” (or equivalent cornflakes, yoghurt, fruit easily peeled …), or already use a microwave for her milk or coffee, take to bed a quarter of an hour early yesterday to get up early the next day …

Otherwise, eat on the road, transport or during a break in the early morning fruit, biscuits, rich in cereals, dried fruit, a small piece cheese or milk to “drink” :

* “The morning I did not know what to eat” Today, we can really find many ideas to eat and indulge morning supermarket shelves are full of breakfast cereal, bakers offer a great variety bread, fruit will taste kind, juice, applesauce, jelly, fat “spreadable” have become allies of our health through research … As food breakfast is a real meal and it is unimaginable to eat the same thing for lunch or dinner, it is also good to vary the menu in the morning, which may be based, for example, the daily activity or the time at which it rises.

Sample breakfast “relaxing weekend”
- 1 cup of lemon tea (for hydration)
- Pancake or butter (for carbohydrate and vitamin A)
- Fillet of honey (for immediate energy)
- Cottage cheese with cinnamon (for calcium and protein)
- Fresh fruit salad (for vitamins, minerals and fiber)
Sample breakfast “day of competition” (taken at least 3 hours before departure, if race morning):
- Muesli (Jordan’s type) (for carbohydrates, fiber, B vitamins and magnesium)
- 1 cup of semi-skimmed milk (for calcium and vitamin A)
- 2 fresh fruits (for vitamin C and fiber)
- 1 piece of bread with nuts (for carbohydrates and vitamin E)
- 1 slice of ham rind or 1 egg shell (for protein)
- 1 handful of dried fruit or 1 apple jelly (for immediate energy)
- 1 large cup of tea (for hydration and “caffeine”)
Sample breakfast “express”:
- 1 small piece of Swiss cheese (for calcium, vitamin A and protein)
- Rusks (for carbohydrates and the immediate energy)
- 1 juice (for hydration, vitamins and minerals)
- 1 coffee (to “wake up”)

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