Hydrate it is essential for your body to function properly. After all, the human body is made up of more than 60% water. It is also the main component of cells, tissues, and various organs. Therefore, it is important to bring enough to meet your daily needs. thehydration during the sport it’s even more important, but you should be careful about it even outside of strenuous physical activity.
But how many liters of water per day Should we drink more precisely? According to the recommendations of the Institute of Medicine, a good hydration corresponds to 3 liters per day for a man and 2.2 liters for a woman. However, it should be remembered that this amount does not necessarily have to come from tap water. In fact, this also includes food (which provides about 1 liter of water). Fruits and vegetables in particular contain up to 80% water. This also includes beverages other than plain water, such as coffee, tea, or flavored water.
Why is water essential for our metabolism?
A good one hydration daily is crucial for many reasons. Good hydrate plays an important role in regulating body temperature. Drinking enough water throughout the day also helps Detoxifies your body and thus prevent infections.
Like nutrition hydration it also ensures the supply of nutrients that your cells need to function optimally. As some organs (brain, lungs, kidneys …) are also composed of 80% water, it is important to stay well hydrated to improve your well-being.
However, your body loses water throughout the day, whether through sweating, urine, stool, exertion, and even breathing. A moderately active adult would thus evacuate about 2 liters of water per day. But of course, this can vary based on age, gender, environment, and lifestyle.
It is also for this reason that it is important to maintain a good hydration during sport, where dehydration is much more likely.
Why is drinking so important during sports training?
When you exercise, you lose a lot of water just because you sweat more. Hence the importance of hydration enough for the sport. In this way, you could compensate for the loss of water. This will prevent you from becoming dehydrated, which can affect your muscle tone.
You too sports performance deteriorates more easily if the balance of the body is not optimal. So make sure you drink enough and on time! By the time you are thirsty it is too late. Dehydration has already started and injury may occur. For good reason, don’t forget hydration promotes, among other things, joint lubrication.
How to maintain good hydration during exercise?
theathlete hydration it is different from anyone else. As the loss of water is greater (up to 4 liters during a football game for example), the need for rehydration also increases. However, this amount can vary depending on the ambient temperature and humidity level at the time of training.
Either way, be sure to drink in proportion to the intensity of your activity. Hydration it starts long before the sport. Take, for example, 500 ml of water 2 to 3 hours before your session. To exercise effectively, make sure you always have a bottle of water or gourd on hand. Then could you hydrate throughout the training session. As a general rule of thumb, you need 500 ml to 1 liter of fluid per hour during exercise.
But also beware of excesses. Drinking more than 3 liters of water per hour can, in particular, pose a risk of water poisoning. As in everything, it is necessary to maintain a balanced rhythm: “Never too much, never insufficient”.
In short, you hydration during sport it must be balanced.
What drink for what physical effort?
For which ‘athlete hydration is optimal, it is important to take into account the intensity of the activity, but also the training environment. In the event of strong heat, in particular it evacuates much more water through perspiration. So you have to drink a lot more.
For physical exercise that lasts more than an hour, water alone is not enough to prevent dehydration. For good reason, your body also removes mineral salts and not just water. For prolonged activity, keep your energy drink pumpkin (not to be confused with energy drinks) with you to ensure your hydration.
In general, however, isotonic drinks are more suitable for athlete hydration since they perfectly compensate for the loss of water, but also of sugar.
When and how to hydrate for sports?
Hydration for sports it is not just about water intake during exercise. Consider increasing your daily hydration by at least ½ liter before your session. If you are planning a competition soon, do it every day for the past week.
During your activity, prefer exercise drinks. You can make yours very well by incorporating sodium, carbohydrates and minerals in your daily drink.
You can also find your protein powder in KAZIDOMI.
Good hydrate After exercise it is also very important to remineralize your body and thus be able to recover much faster. The best option here is bicarbonate water (especially Vichy and St Yorre).
In any case, always drink small sips throughout the day, instead of drinking, for example, 2 liters of water at a time. You can store your water in an isothermal bottle so that it can accompany you everywhere.
Dehydration affects exercise performance. Sweating causes you to lose + 2% of your normal body weight (hydrated). At a mild level of dehydration, you are likely to be a little thirsty (although many people are not thirsty until they are already dehydrated) and you may start to feel like you are working much harder. to maintain your level of performance.
As dehydration becomes progressively more severe, you will begin to feel dizzy, uncoordinated, and have muscle cramps. If you continue, you will begin to experience the symptoms of heat exhaustion, and this can progress to heat stroke, which is potentially fatal and requires immediate medical attention.