Hydration is a crucial element for optimizing the performance and recovery of high-level athletes. Athletes have specific water needs that require a more precise and personalized approach. In this article, we will explore the hydration secrets of high-level athletes and the strategies they use to maintain optimal fluid balance and prevent dehydration.
Understanding the specific needs of athletes
The human body is 60% water, playing a role in numerous physiological functions. Water enables the transport of nutrients, the regulation of body temperature, and the maintenance of muscle and joint health.
High-level athletes experience significant fluid losses, more than average, due to the intensity and duration of their training sessions and competitions. Sweating is the main cause of fluid loss; it is the mechanism by which the body regulates its temperature, but it also leads to a significant loss of electrolytes such as sodium, potassium, and magnesium. This is why it is important to compensate for these losses to avoid the risks of dehydration.
Generally, an adult needs to drink between 1.6L and 2L of water per day depending on gender and profile, but for an athlete, these needs can be significantly higher. During intense or prolonged exercise, water losses can reach several liters per hour, especially in hot conditions. Furthermore, water losses vary depending on the sport; for example, a marathon runner or a cyclist competing in the Tour de France will need to drink more than a football player.
Also, some studies show that water losses equal to just 2% of body weight can lead to a significant decrease in physical and cognitive performance. More severe dehydration can then cause muscle cramps, fatigue, dizziness, and in some cases, heatstroke.
Hydration strategies
Hydration before exercise
Before exercise, it is recommended that athletes hydrate thoroughly. Indeed, arriving at training or a competition dehydrated can harm performance! We advise drinking between 5 and 7ml of water per kilogram of body weight per hour, 2 to 4 hours before the activity, to ensure an adequate reserve of fluids, which is between 350 and 490ml per hour for a person weighing 70kg. This intake allows the athlete to ensure good hydration before their activity without overloading the digestive system with fluid, which could cause discomfort during exertion.
Hydration during exercise
During exercise, maintaining hydration is essential. It is recommended to drink regularly, approximately every 10 to 15 minutes, in small quantities to avoid digestive problems. In total, it is recommended to consume between 500 and 800 ml of water per hour of exercise depending on climatic conditions. For efforts lasting longer than an hour, it is often advisable to consume drinks containing carbohydrates and electrolytes (such as sodium and potassium) to maintain energy balance and slow the onset of fatigue.
Hydration after exercise
After exercise, hydration is also fundamental for recovery. Drinking water helps restore the body's fluid balance and eliminate toxins accumulated during exercise. It is advisable to drink approximately 1.5 times the amount of body weight lost during exercise; this will compensate for fluid losses. For example, for a loss of 2kg during exercise, it is recommended to consume 2 x 1.5 L, or 3 liters of water post-exercise.
Recovery drinks, which contain both carbohydrates to replenish glycogen stores and proteins to promote muscle repair, are also recommended. They not only help rehydrate but also accelerate muscle recovery, which is essential for athletes training daily. A progressive consumption of liquids is recommended to promote fluid retention and reduce the risk of overhydration. Mixtures containing carbohydrates and sodium are essential for promoting good muscle recovery and reducing the appearance of cramps and soreness.
Different types of drinks for athletes
Isotonic drinks
Isotonic drinks have a concentration of electrolytes and carbohydrates similar to that of blood plasma, allowing for rapid absorption by the body.
Hypotonic drinks
Hypotonic drinks contain a concentration of electrolytes and carbohydrates lower than that of blood plasma, which allows them to be absorbed more efficiently by the body.
Hypertonic drinks
Hypertonic drinks have a concentration of carbohydrates and electrolytes higher than that of blood plasma, which makes them slower to be absorbed by the body. They should be avoided as they can cause digestive problems and promote dehydration.
Some factors to consider
To adopt this hydration approach, it is crucial to adapt the athlete's hydration based on their activity, its intensity, and the environment in which they operate.
In hot weather, when temperatures exceed 25°C, sweating increases, which increases the body's water needs. It is therefore necessary to hydrate regularly and in greater quantities.
The intensity of the effort is another factor to consider. Indeed, the more intense the effort, the greater the hydration needs will be. Endurance sports require particular attention because water and electrolyte losses can be very significant.
Diet is also very important for meeting hydration needs. Hydration does not only come from water but also from food. Some foods are therefore particularly interesting for helping to maintain good hydration due to their high water content. Watermelons, melons, vegetables such as cucumbers, zucchini, and eggplants are rich in water, vitamins, and minerals and will help replenish electrolytes lost during exercise through perspiration in particular.
Hydration is a crucial element for high-level athletes, directly influencing their performance and recovery. By understanding and applying the principles of optimal hydration before, during, and after exercise, athletes can thus maintain appropriate fluid balance, prevent dehydration, and optimize their performance. Oral rehydration solutions, sports drinks, and a water-rich diet are essential tools to achieve these goals. Athletes must therefore adapt their hydration strategies according to their profiles and environmental conditions to ensure optimal performance and rapid recovery.
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