Hydration is essential for athletes due to the amount of water they lose during training hours or during sports competitions. Some studies indicate that during a continuous one-hour run, 1.8 liters of water are lost due to sweating.
How can the athlete quickly replace lost body water?
Regardless of the level of demand of sports activity, the truth is that after a day of sports the body requires healthy hydration . You need to recover and maintain the proper functioning of the body.
To get it, there are those who opt for isotonic drinks. It is a way to compensate for what was lost in perspiration by drinking water, which is the natural way to replace the vital liquid, but with a good flavor.
And it is that for many people it is very pleasant to consume drinks that have flavor . However, there are few that are really healthy since they mostly contain high levels of sugar like soda.
Now, it is about replenishing the water in the body but it is also important to take care of calories and carbohydrates, so consuming drinks made from natural ingredients, low in calories and carbohydrates is ideal to get out of the routine of just consume water.
Then you as an athlete already have other alternatives when it comes to hydration because apart from the water that is and will always be necessary for the health of the body, you can opt for flavored drinks without sugar, with natural ingredients and with the flavors of your favorite fruits to choose.
How does the body lose water?
The most natural way is through urine and in a small amount through feces. In addition, it is normal for you to lose about a liter through perspiration and breathing daily, but this amount easily doubles when you do sports.
This happens because when you exercise, breathing becomes more intense as does sweating, since it is the way the body uses to dissipate heat and keep the internal temperature balanced.
What Happens When You Get Dehydrated?
The lack of water generates some very important reactions in the body and that you should not ignore. The main effects of dehydration when exercising are:
- The plasma level in the blood drops considerably and causes a decrease in blood pressure and also hypovolemia.
- Lowers the water level in cells (intracellular volume).
- Lowers the level of water that must exist between the cells of the body (interstitial volume).
- A very common symptom of dehydration is muscle cramps, which occur because the concentration of electrolytes that are necessary for muscle contractions to run smoothly.
- Likewise, the volume of blood is lower and therefore the elimination of excess heat is difficult while the heart performs its work in a more forced way.
Therefore, the consumption of water or natural drinks with low or no sugar content is vital for the body to perform its functions well, especially if you practice sports.
Important: This article is for informational purposes only. If you think you have any symptoms or feel any discomfort, you should visit your doctor.