Water is a vital element for our survival, but its role in sports is just as crucial. Considering our body is made up of approximately 60% water, it is essential to understand the importance of hydration for optimal functioning. Whether a child, an adult or an elderly person, the recommended daily intake of 1 to 2 liters of water (approximately 6 glasses) by the WHO is essential to prevent any risk. for health. In fact, a human cannot survive more than 3 days without drinking, which further highlights the importance of staying hydrated, especially during physical activities.
When we engage in sporting activity, our body experiences a lot of physical exertion and an increase in body temperature. Dehydration, caused by excessive water loss, can have a detrimental impact on our sporting performance.
Biochemically, dehydration affects the concentration of essential electrolytes such as sodium, potassium and magnesium in our body. These electrolytes are crucial for the transmission of nerve signals and muscle contraction. Electrolyte deficiency can lead to muscle cramps, spasms and decreased muscle strength, which impairs our athletic abilities.
Additionally, dehydration causes a decrease in blood volume, making it more difficult to transport oxygen and nutrients to the working muscles. This insufficient oxygenation limits the muscles' ability to produce energy, reducing endurance and overall performance. Additionally, dehydration can increase heart rate because the heart has to work harder to compensate for the drop in blood volume.
Sweating, an essential mechanism for regulating body temperature during exercise, also leads to significant water loss. As we lose water, our bodies also lose vital minerals, which can lead to electrolyte imbalances. These imbalances, combined with dehydration, can worsen muscle soreness after exercise.
It is essential to understand the impact of aches and pains, as they can limit our ability to continue our training and sporting performances. Dehydration can accelerate muscle fatigue, increase the risk of cramps and post-exercise pain. Adequate hydration helps maintain muscle elasticity, reducing the risk of soreness and promoting faster recovery.
To optimize your sporting performance and prevent the harmful effects of dehydration, here are some essential tips to follow before, during and after exercise.
Before exercising, make sure to prepare your body well by doing a proper warm-up. A dynamic warm-up including active stretching, light cardiovascular exercises and sport-specific movements is recommended. Regarding hydration, drink enough water in the hour before physical activity, approximately 500 ml to 1 liter. However, avoid drinking large quantities just before departure to avoid discomfort during exercise. Instead, opt for small, regular amounts to maintain adequate hydration.
During exercise, follow the golden rule by staying hydrated through regular water consumption. Needs vary depending on the intensity and duration of the activity, as well as environmental conditions. A good practice is to drink around 150 to 250 ml of water every 20 minutes. Isotonic drinks can also be beneficial for replacing electrolytes lost through sweating during prolonged and intense exercise. Avoid sugary and carbonated drinks, as they can cause stomach upset.
After exercise, recovery is essential to allow your body to recover and rehydrate. Within 30 minutes of physical activity, consume a recovery drink containing carbohydrates and protein to replenish energy stores and promote muscle rebuilding. A balanced diet, rich in nutrients, is also important to promote recovery.
Listen to your body and adjust your hydration based on your individual needs. Environmental conditions, intensity of exercise and your own sweating can influence your water needs. Learn to recognize signs of dehydration such as thirst, dry mouth, excessive fatigue and decreased performance.
In summary, good sport practice requires adequate preparation, appropriate warm-up, regular hydration before, during and after exercise, as well as adequate recovery. Maintaining sufficient hydration is essential to prevent dehydration and optimize your sports performance. Remember that each person is unique, so adjust these tips to suit your own needs and consult a healthcare professional if necessary.
For optimal hydration during exercise, choose certain drinks that provide additional benefits. Isotonic drinks, rich in electrolytes such as sodium, potassium or calcium, help maintain the body's fluid and electrolyte balance, thus improving hydration and maintaining performance. Coconut drinks are also beneficial due to their natural electrolyte and potassium content.
Discover Hydratis , a French company specializing in body hydration solutions. Their drinks, in the form of effervescent tablets, help prevent dehydration and treat cases of mild dehydration. Each tablet provides sufficient electrolyte intake to compensate for losses caused by prolonged or intense exercise. Opt for Hydratis and maintain your hydration at the peak of your sports performance.
