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Why is hydration essential during sports activity?

Hydration is as important as nutrition. It therefore requires special attention when practicing sports.

We are composed of 60% water (42 L for a person weighing 70 kg) and our cells need water to perform at their best.

To ensure optimal fluid intake, hydration must be adapted before, during, and after exercise.

hydration before exercise

To delay the onset of dehydration during exercise as much as possible, it is advisable to maintain an optimal state of hydration beforehand. To do this, it is recommended to drink small amounts of water at regular intervals (approximately one glass of water every 30 minutes). Excessive amounts of water could lead to digestive problems.

hydration during exercise

Hydration during exercise is essential to limit water loss from our body and maintain our performance. Be aware that 1% dehydration leads to an average 10% drop in our physical performance.

Don't wait until you're thirsty to drink and start hydrating as soon as you start exercising.
Drink between 500 and 750 ml per hour, at a rate of 2-3 sips (150 to 200 ml) every 15 minutes.

In addition, it is recommended to consume a sports drink rather than plain water to keep your energy reserves topped up throughout the exercise. energy drinks are ideal "all-in-one" drinks because they contain, among other things, carbohydrates, vitamins and minerals that the body eliminates during exercise.

Please note that an energy drink and an energizing drink are two different drinks. To learn more, please read our article.

During
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hydration after exercise

Sweating is a natural mechanism that allows the body to regulate its temperature. But sweat loss is generally greater than our water intake. It is therefore important to rehydrate after exercise in order to reduce cramps, the risk of kidney stones but also promote cellular reconstruction and eliminate waste.

To optimize this rehydration and recovery in general, you can opt for a recovery drink, such as Authentic Récup au chocolat.

Also read our article "How to optimize your sports recovery"

Source: Emmanuelle Buisson, dietitian nutritionist and website of Nicolas Aubineau, sports and clinical dietitian nutritionist.

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