The Paris 2024 Olympic Games will take place in the middle of summer, with a high risk of heatwaves . This period of intense effort requires special attention, particularly with regard to hydration . It is essential that not only athletes but also spectators stay hydrated to fully enjoy this sporting event. It is therefore essential to compensate for the water lost in your body. Discover our tips here to avoid dehydration and stay in shape throughout this event.
5 tips to avoid dehydration
Drink regularly
Drink fresh water throughout the day, even if you are not thirsty. In fact, fountains will be deployed in public spaces. You will therefore be able to rehydrate frequently . The rule we would like to share with you is to drink about 8 glasses of water per day. You will be able to have water bottles available, which will also be distributed to spectators by volunteers to ensure that everyone stays well hydrated. You can use apps and set reminders on your smartphones, every 20 to 30 minutes for example, to remind you to regularly drink small sips of water! This will help compensate for the water loss in your body.
Cover and wet your head
Protect yourself from the sun by wearing a hat or cap and choose lightweight clothing to allow air to pass through. In addition, you can also regularly moisten your face , head and skin with fresh water to get an almost immediate feeling of refreshment.
Stay in the shade
Between competitions and waiting times, take advantage of the shaded areas and cool spaces set up by the organizers. These spaces are designed to offer moments of rest and recovery away from the sun. By avoiding prolonged exposure to the sun, your body will be able to combat the intense heat expected during the Olympics.
Eat fruits and vegetables
A diet rich in fruits and vegetables also helps maintain hydration . Opt for foods with high water content such as melon, watermelon, and cucumber .
Avoid dehydrating drinks
Limiting your consumption of dehydrating beverages like energy drinks, soda, and alcohol is crucial for preventing dehydration. By moderating their consumption and compensating with water, you can maintain a good electrolyte balance and improve your hydration.
Understanding your water needs and the signs of dehydration
Water requirements
Water needs vary depending on several factors, including age, gender, and lifestyle, as well as weather conditions . Indeed, water requirements are not the same in temperate weather as they are in the middle of a heatwave ! During the Olympics, spectators and tourists may find themselves in situations that increase their water needs . It is therefore important to stay well hydrated , especially when spending long hours outdoors in the sun.
On average, an adult should consume between 1.5 and 2 liters of water per day to stay well hydrated. However, during hot periods, this amount can increase, mainly due to losses which can be between 0.5 and 2.5 liters of water per hour .
That's why it's so important to pay attention to your body's signals of dehydration. Every individual is different, so it's important to know yourself and adjust your drinks accordingly.
Signs of dehydration
Feeling thirsty: This is the first indicator that your body needs more water.
Dark urine : Dark-colored urine indicates the need to rehydrate. To monitor your hydration level, you can use a urine color scale.
Fatigue and muscle cramps : Lack of water affects muscle performance and can therefore cause cramps.
Headaches: Headaches may occur, often accompanied by dizziness.
Dry Skin and Mouth : A dry feeling in the mouth, chapped lips, and rough skin can also indicate insufficient hydration.
Hydratis and the Olympics: how to use the lozenges?
Hydratis products are lozenges that help optimize hydration . They are composed of glucose , electrolytes and trace elements . Glucose and sodium help promote the passage of water into your blood and therefore ensure good hydration . Potassium and sodium promote the passage of water into your cells (intracellular water). Other electrolytes and trace elements, some of which contribute to electrolyte balance and others are antioxidants and strengthen your immune system.
The amount of water a person should drink per day can be determined by performing our dehydration diagnosis where you are provided with your daily water intake ;)
We recommend drinking small sips of water every 15-20 minutes to replenish your body's water loss. You can add 1 lozenge to a glass of water or 2 lozenges to a 500 ml water bottle. This will help improve your body's absorption of water.
Enjoy the Paris 2024 Olympic Games by staying well hydrated and follow our practical tips to protect yourself from the sun and the heat :)
Stay Hydrated this summer!
