Peran Air Dalam Membangun Otot

Peran Air Dalam Membangun Otot

Kita tahu setelah latihan dan berolahraga, kita harus minum air untuk menggantikan air yang keluar melalui keringat, agar tubuh tetap hidrasi. Supaya tidak haus. Tetapi mengapa kita harus segera menggantikan cairan yang terbuang setelah berolahraga? Mengapa kita harus mempertahankan otot tetap hidrasi? Bukankah minum air dapat menggemukkan?

Air berperan penting dalam tubuh kita, semua bagian dari tubuh kita terdiri dari air, bahkan tulang pun mengandung 30% air. Setiap hari tubuh kehilangan cairan melalui keringat, urine, faeces dan pernapasan. Dan kita butuh menggantikan semua cairan yang telah dikeluarkan oleh tubuh.

Untuk mengetahui kecukupan kadar air dalam tubuh dapat dengan melihat Body Water Index (BWI).

Apakah body water index (BWI)?

Body Water Index (BWI) adalah total keseluruhan cairan dalam tubuh. Rata-rata BWI tubuh manusia adalah 50%, tetapi juga bisa lebih tinggi, tergantung usia, lingkungan, jenis kelamin, aktivitas olahraga, wanita hamil dan wanita menyusui. BWI pria lebih tinggi disbanding wanita.

BWI untuk wanita 45%-60% sedangkan untuk pria 50%-65%, untuk para atlet yang aktif berolahraga, lebih tinggi 5% dari rata-rata BWI orang dewasa. BWI dapat diukur dengan timbangan yang dilengkapi dengan mengukur lemak tubuh. Timbangan akan mengirim gelombang listrik yang aman bagi tubuh dan gelombang listrik yang mudah melewati tubuh menandakan kadar air yang tinggi, dan sebaliknya gelombang listrik yang sulit melewati tubuh menandakan kadar air yang rendah.

Lemak tubuh mengandung 10% air, sedangkan otot mengandung 75% air, otot mengandung air lebih banyak dari lemak. Jadi semakin tinggi kadar lemak, semakin rendah kandungan air pada tubuh. Karena itu kandungan air pada wanita lebih rendah dari pria karena kadar lemak wanita cenderung lebih tinggi dari pria.

Mengapa air penting untuk membangun otot?

1. Air adalah bahan pembangun sel yang utama. Kekurangan cairan atau dehidrasi dapat mengakibatkan penyusutan sel yang menyebabkan kerusakan otot karena kandungan air dalam sel otot (miosit) memainkan peran penting dalam kerusakan otot. Dengan mempertahankan tingkat hidrasi yang cukup akan mengurangi pemecahan protein dan membantu sintesis protein.

2. Dehidrasi juga dapat mengakibatkan penurunan tenaga dan daya tahan otot. Sedangkan dalam membangun otot sangat penting untuk mempertahankan dan meningkatkan kekuatan otot.

3. Ketika berolahraga, suhu tubuh naik, otot menjadi panas, air berperan sebagai penurun suhu dengan mengeluarkan lebih dari 80% panas tubuh melalui keringat.

4. Air menjaga volume darah tetap stabil, jika terjadi dehidrasi, volume darah turun dan menyebabkan pusing dan kelelahan.

5. Untuk membangun otot, dibutuhkan nutrisi yang cukup bagi tubuh, air membantu penyerapan nutrisi dari makanan dan suplemen yang masuk ke dalam tubuh.Dan air juga membawa oksigen, lemak dan glukosa ke sel tubuh dan juga membawa zat-zat pembuangan seperti carbon dioksida, asam laktat dari otot setelah latihan. Dengan tercukupinya zat zat yang dibutuhkan otot dan elektrolit, otot akan terhindar dari kram.

6. Dalam latihan, lutut dan panggul mendapat tekanan yang besar. Jika terjadi dehidrasi, akan meyebabkan kekurangan cairan pd sendi yang bisa mengakibatkan cidera lutut.

Berapa liter air yang harus diminum dalam sehari?

Kita sering mendengar anjuran minum 8 gelas sehari, tetapi standart tersebut tidak cukup untuk para atlet yang sedang membangun otot. Atlet pria/wanita dianjurkan minum 3,5-7 liter per hari.

The American College of Sports Medicine menyarankan minum 600 ml sebelum latihan dan 1,2 liter satu jam setelah latihan. Untuk mencukupi air dalam tubuh tidak hanya dari minum air secara langsung, bisa juga dari minuman (susu, the, kopi dll), buah dan sayur.

Jika tubuh kekurangan air, tubuh akan menyesuaikan diri dengan berusaha menampung lebih banyak air didalam tubuh sehingga terkesan menggemukkan, ketika air sudah berlebih dalam tubuh, maka akan dikeluarkan melalui urine. Minum air tidak akan menggemukkan sebaliknya minum air yang cukup juga dapat membantu metabolism dan pembakaran kalori. Tetapi makan makanan yang tinggi karbohidrat atau tinggi garam dan kurang olahraga juga dapat membuat tubuh menyimpan air berlebih. Sebaiknya pertahankan BWI sedikit diatas tingkat terendah agar tubuh selalu hidrasi.

Referensi

https://tanita.eu/tanita-academy/understanding-your-measurements/body-water

https://tanita.eu/blog-tanita/total-body-water

http://www.livestrong.com/article/340756-healthy-body-water-percentage/

http://www.livestrong.com/article/276984-proper-body-hydration-percentage/

http://www.livestrong.com/article/299910-the-ideal-water-weight-for-a-womans-body/

http://relentlessgains.com/why-water-is-important-to-build-muscle-and-how-much/

http://www.muscleblaze.com/articles/Diet/7-reasons-to-drink-water-for-muscle-growth/4233

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