A sedentary adult loses 2 to 3 liters of water per day. This is eliminated through urine (1 to 1.5 liters), respiration (300 to 600 ml), perspiration at rest (400 to 1000 ml), and feces (50 to 200 ml). These losses are compensated half by food intake and half by water consumption. During physical activity, perspiration represents the greatest water loss , potentially reaching several liters per hour! In these situations, staying hydrated becomes vital.
Dehydration occurs when the body's water supply is insufficient. Severe dehydration causes confusion or altered consciousness. Confusion and altered consciousness can occur in more severe cases, corresponding to a weight loss of more than 4%. Feeling extremely thirsty during physical exertion is a sign of dehydration.
Physical exertion requires a significant expenditure of energy from the body. The body becomes active and the muscles heat up. To release this heat, we sweat. This reaction occurs to maintain body temperature within the normal range.
Sweating is a loss of water. It also leads to the loss of essential minerals such as sodium, magnesium, and potassium. The amount of sweat produced during exercise varies from person to person. Several factors influence this: the type of activity, the intensity of the effort, the duration of the workout, and the climate.
Other factors also stem from the athlete themselves, such as body mass, the body parts used, and the heat adaptation threshold. The key takeaway is that the higher the training level, the greater the rate of perspiration.
Symptoms of dehydration:
Dehydration can be identified through certain specific signs, including:
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less frequent urination;
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the absence of tears;
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Dry mouth, dry tongue, dry lips and skin;
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a "greyish" skin;
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a sunken fontanelle (soft spot on the infant's skull);
Diarrhea and vomiting are the most obvious signs.
Other symptoms may also accompany this diarrheal condition: fever, loss of appetite, nausea, vomiting, stomach aches or abdominal cramps .
The presence of blood in the stool indicates significant dehydration; this is the most alarming condition.
Hydration: important for the proper functioning of the body during exertion.
Water is a constituent element of the body. It represents approximately 70% of body mass. Furthermore, it plays a role in a large number of metabolic processes.
First, it optimizes the exchange of substances. Water is a source of energy for the body. It ensures blood circulation and the transport of nutrients to the various cells, organs, and muscles of the body. Furthermore, it also contributes to the elimination of waste.
During physical exercise, toxins and carbon dioxide are produced in the muscles. These substances pass into the blood to be eliminated by the responsible organs.
At the same time, blood flow increases with the intensity of physical activity. For proper circulation, the blood must therefore have a more fluid consistency. Hydration plays a role in this mechanism by increasing the water content in the blood. In this way, the muscles' calorie needs are optimally met. This is important to avoid the risk of cramps and pain.
Maintaining a balance between Na+ and K+ ions is essential for the body, especially for athletes. These two elements regulate cellular exchange between the intracellular and extracellular environments. Optimal hydration helps maintain a balanced concentration between these two environments.
Sodium is found outside cells and in the blood. It plays many roles. It enables: the balance of extracellular fluids, cell hydration, muscle excitability, and cellular respiration and nutrition: the transport of oxygen and nutrients. Potassium (K+), on the other hand, is primarily found inside cells and participates in the regulation of water and fluids for adequate energy supply. It also stimulates the transmission of nerve impulses, which improves muscle responsiveness. Potassium is also known to have a beneficial effect on cardiac activity.
Our tips for staying hydrated during your workouts:
Drink in small sips (3 sips) every 15 to 20 minutes. Don't drink water that's too cold. It could cause digestive problems during your workout. Also, if your session lasts less than an hour, I recommend drinking only plain water.
Athletes primarily need sodium to stay properly hydrated during exercise. Sodium regulates homeostasis, meaning the maintenance of the body's "constants": blood pressure, temperature, hydration, etc. An athlete's average sodium requirement is 450 mg per hour. Drinking a salt-free beverage can actually worsen dehydration during exercise!
Magnesium plays a role in transmitting nerve signals between the brain and muscles. Therefore, a magnesium deficiency can cause muscle problems during exercise, such as cramps. The minimum daily magnesium requirement is 420 mg for men and 360 mg for women.
Calcium is the most abundant mineral in the body. Its role is essential for athletes because it enables the contraction and relaxation of muscle fibers. It also participates in nerve transmission and vascular function (the transport of nutrients in the blood). An average daily intake of 1000 mg of calcium is recommended.
How can Hydratis help you?
If dehydration is mild, simply drinking plain water may be sufficient. However, if there has been a loss of water and electrolytes, it is also necessary to replace salts (especially sodium and potassium). A number of commercial drinks are available that have been formulated to replace the salts (electrolytes) lost during vigorous exercise. Hydratis offers this type of life-saving drink!
Consuming these drinks can help prevent dehydration or treat mild dehydration. The process is very simple: just drop the effervescent tablets into a large glass of water and drink it.
During a sports session, simply consume 2 Hydratis tablets in a 500ml water bottle to be consumed throughout the effort, to be repeated as needed.
You can find our Hydratis lozenges on our website hydratis.co , in pharmacies and on decathlon.fr
