One of the most important factors affecting the physical strength and muscle power during exercise, often underestimated by athletes, has to do with proper hydration.
Sweating to regulate body temperature and to ensure constant volume of blood for oxygenation muscle during exercise, depend on normal levels of fluid in the body. Dehydration during exercise develops when not adequately replenished fluids. But there is also the factor of ypoudatosis, ie starting the exercise with reduced levels of liquids.
Instead, we should avoid and excessive consumption of water before and during exercise because of discomfort can feel in the stomach, which will stand our obstacle, but also to avoid hyponatremia, ie dilution of sodium in the body.
Ideally, up to two hours before exercise can consume up to half a liter of water, while half an hour before we drink 250 ml, ie a glass. During exercise water intake must be a glass of water every 20 minutes. Finally, after the exercise of the necessary immediate hydration with half a liter of water.
Moreover, ensuring the quality of water you consume by using a water filter or ideally a water cooler in the room you're exercising, you're sure to further health and safety of your organization.