Hydration is essential for optimizing performance and recovery in elite athletes . Athletes have specific water needs that require a more precise and personalized approach. In this article, we will explore the secrets of hydration for elite athletes and the strategies they use to maintain optimal fluid balance and prevent dehydration.
Understanding the specific needs of athletes
The human body is composed of 60% water, which plays 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 .
Elite athletes experience significant fluid loss, often more than average, due to the intensity and duration of their training sessions and competitions. Sweating is the primary source of fluid loss ; it's the body's way of regulating temperature, but it also leads to a substantial loss of electrolytes such as sodium, potassium, and magnesium . Therefore, it's important to replenish these fluids to prevent dehydration .
Generally, an adult needs to drink between 1.6 and 2 liters of water per day, depending on their sex and lifestyle, but for athletes, these needs can be significantly higher. During intense or prolonged exertion, water loss can reach several liters per hour , especially in hot weather. Furthermore, water loss varies 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 soccer player.
Furthermore, 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, athletes are advised to hydrate properly. Arriving dehydrated at training or competition can negatively impact performance! We recommend drinking between 5 and 7 ml of water per kilogram of body weight per hour , starting 2 to 4 hours before activity, to ensure adequate fluid reserves. This equates to between 350 and 490 ml per hour for a 70 kg person . This intake allows athletes to maintain proper hydration before their activity without overloading the digestive system with fluid, which could cause discomfort during exercise.
Hydration during exercise
During exercise, maintaining hydration is essential. It is recommended to drink regularly , approximately every 10 to 15 minutes , in small amounts to avoid digestive problems. In total, you should consume between 500 and 800 ml of water per hour of exercise, depending on the weather 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 delay the onset of fatigue.
Hydration after exercise
After exercise, hydration is also essential 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 loss. For example, for a 2 kg weight loss 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 with rehydration but also accelerate muscle recovery, which is essential for athletes training daily. Gradual fluid intake 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 occurrence of cramps and soreness .
The different types of sports drinks
Isotonic drinks
Isotonic drinks have a concentration of electrolytes and carbohydrates similar to that of blood plasma, which allows for rapid absorption by the body.
Hypotonic drinks
Hypotonic drinks contain a lower concentration of electrolytes and carbohydrates than blood plasma, allowing them to be absorbed more efficiently by the body.
Hypertonic drinks
Hypertonic drinks have a higher concentration of carbohydrates and electrolytes than blood plasma, making 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 according to their activity , its intensity and the environment in which they operate.
In hot weather, when temperatures exceed 25°C, perspiration increases, which raises the body's need for water . It is therefore necessary to hydrate regularly and in larger quantities .
The intensity of the effort is another factor to consider. Indeed, the more intense the effort, the greater the hydration needs . Endurance sports require particular attention because water and electrolyte losses can be very significant.
Nutrition is also very important for meeting your hydration needs. Hydration isn't just about water; it also comes from food. Certain foods are particularly beneficial for maintaining good hydration due to their high water content. Watermelons , melons, and vegetables like cucumbers, zucchini, and eggplant are rich in water, vitamins, and minerals, and help replenish electrolytes lost during exercise, especially through perspiration.
Hydration is crucial for elite athletes, directly impacting their performance and recovery. By understanding and applying the principles of optimal hydration before, during, and after exercise, athletes can maintain proper fluid balance , prevent dehydration, and maximize performance. Oral rehydration solutions , sports drinks , and a water-rich diet are essential tools for achieving these goals. Athletes must therefore tailor their hydration strategies to their individual profiles and environmental conditions to ensure peak performance and rapid recovery.
