The sedentary adult spends 2 to 3 liters of water per day. Elimination is via urine (1 to 1.5 litres), respiration (300 to 600 ml), perspiration at rest (400 to 1000 ml) and stools (50 to 200 ml). These losses are compensated half by food and half by the absorption of water. In the case of a sports practice, sweating represents the greatest loss of water. It can reach several liters per hour! Under these conditions, staying hydrated becomes vital.
Dehydration is when the body's water supply is insufficient. Severe dehydration causes confusion or impaired consciousness. Confusion and impaired consciousness may appear in more severe forms corresponding to more than 4% weight loss. Feeling very thirsty during exercise is a sign of dehydration.
Physical effort involves a significant expenditure of energy on the part of the body. The body activates and the muscles warm up. And to evacuate the heat, we sweat. This reaction occurs in order to maintain body temperature within the normal range.
Sweating is a loss of water. With it comes the evacuation of essential minerals such as sodium, magnesium and potassium. From person to person, the amount of sweat produced during sport varies. There are several influential parameters: the type of activity practiced, the intensity of the effort, the duration of the training as well as the climate.
Other factors also come from the athlete himself such as body mass, body parts used and the threshold of adaptation to heat. What should be remembered is that the higher the level of training, the higher the rate of sweating.
Symptoms of dehydration:
Dehydration is apparent through certain specific signs, including:
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less need to urinate;
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the absence of tears;
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Dry mouth, dry tongue, parched lips and skin;
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"grayish" skin;
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a depression of the fontanelle (soft part of the skull of the infant);
Diarrhea, vomiting, are the most demonstrative signs.
Other symptoms can also accompany this diarrheal state: fever, loss of appetite, nausea, vomiting, stomach pain or even abdominal cramps .
The presence of blood in the stool testifies to significant dehydration, this is the most alarming state.
Hydration: important for the proper functioning of the body during exercise.
Water is a building block of the body. It makes up about 70% of body mass. In addition, it is involved in a large number of metabolisms.
First of all, it allows the optimization of exchanges. Water is a source of energy for the body. It ensures the circulation of blood and the transport of nutrients to the various cells, organs and muscles of the body. On the other hand, it also contributes to the disposal of waste.
During physical exercise, toxins and carbon dioxide are produced in the muscles. These substances pass into the blood to be eliminated at the responsible organs.
At the same time, blood flow increases with the intensity of physical activity. To be able to circulate properly, the blood must then have a more fluid consistency. Hydration intervenes in this mechanism to increase the water content in the blood. In this way, the calorie requirements of the muscles are optimally ensured. This is important to avoid the risk of cramps and pain.
Having a balance between the Na+ and K+ ion is essential for the body and in particular for an athlete. These two elements regulate the cellular exchange between the intracellular and extracellular environment. Optimal hydration helps maintain a balanced concentration between the two media.
Sodium is found outside cells and in the blood. His roles are many. It allows: balancing of extracellular fluids, cell hydration, muscle excitability and cellular respiration and nutrition: transport of oxygen and nutrients. Potassium (K+) is essentially present in the cell, and participates in the regulation of water and liquids for a satisfactory energy supply. It also stimulates the transmission of nerve impulses which improves muscle reactivity. Potassium is also known to have a beneficial effect on cardiac activity.
Our advice for staying hydrated during your sports sessions:
So drink in small sips (3 sips) every 15 to 20 minutes or so. Do not drink too cold water. This could cause you digestive upset during training. Also, if your session is less than an hour, I recommend drinking plain water only.
The athlete needs sodium as a priority to stay well hydrated during his practice. Sodium regulates homeostasis, ie the maintenance of the body's “constants”: blood pressure, temperature, hydration… The athlete's sodium needs are 450 mg per hour on average. Hydrating yourself with a salt-free drink can accentuate dehydration during exercise!
Magnesium plays a role in the transport of the nervous message between the brain and the muscles. However, a lack of magnesium can therefore cause muscle disturbances during exercise such as cramps. The daily magnesium requirements are at least 420 mg in men and 360 mg in women.
Calcium is the most abundant mineral in the body. Its role is essential in athletes because it allows the contraction and relaxation of muscle fibers. It also participates in nerve transmission and vascular function (transport of nutrients in the blood). An average daily intake of 1000 mg of calcium per day is recommended.
How can Hydratis help you?
If the dehydration is mild, just drinking plain water may be enough. On the other hand, if there has been a loss of water and electrolytes, the salts must also be replaced (more particularly sodium and potassium). A number of commercial drinks are available that have been developed to help replace salts (electrolytes) lost during vigorous exercise. Hydratis offers this kind of life-saving drinks!
By consuming these beverages, one can prevent dehydration or treat mild dehydration. The process is very simple: just introduce the effervescent tablets into a large glass of water and then drink it.
During a sports session, you just need to consume 2 Hydratis lozenges in a 500 ml bottle to consume throughout the effort, to renew as much as necessary.
You can find our hydratis tablets on our website hydratis.co , in pharmacies and on decathlon.fr
