Why is hydration important for athletes? (Perspiration: loss of water & minerals).

The sedentary adult wastes 2 to 3 liters of water per day. Elimination occurs through urine (1 to 1.5 liters), breathing (300 to 600 ml), sweating at rest (400 to 1000 ml) and stools (50 to 200 ml). These losses are compensated for half by food and half by water absorption. In the case of sports, sweating represents the greatest loss of water. It can reach several liters per hour! In these conditions, hydration becomes vital.

Dehydration occurs when the body's water supply is insufficient. Severe dehydration causes confusion or impaired consciousness. Confusion and impaired consciousness may occur in more severe forms corresponding to more than 4% weight loss. Feeling very thirsty during exercise is a sign of dehydration.

Physical effort involves a significant expenditure of energy by the body. The body becomes active and the muscles warm up. And to get rid of the heat, we sweat. This reaction occurs in order to maintain body temperature within the normal range.

Sweating is a loss of water. It is accompanied by the evacuation of essential minerals such as sodium, magnesium and potassium. The amount of sweat produced during sport varies from one person to another. There are several influential parameters: the type of activity practiced, the intensity of the effort, the duration of the training as well as the climate.

Other factors also come from the athlete himself, such as body mass, body parts used and the heat adaptation threshold. The bottom line is that the higher the level of training, the higher the sweat rate.

Symptoms of dehydration:

Dehydration is apparent through certain specific signs, including:

• decreased need to urinate;

• the absence of tears;

• Dry mouth, dry tongue, dry lips and skin;

• “grayish” skin;

• a sunken fontanelle (soft part of the infant's skull);

Diarrhea and vomiting are the most demonstrative signs.

Other symptoms may also accompany this diarrheal state: fever, loss of appetite, nausea, vomiting, stomach aches or even abdominal cramps .

The presence of blood in the stool indicates significant dehydration, this is the most alarming condition.

Hydration: important for the proper functioning of the body during exercise.

Water is a constituent element of the body. It represents approximately 70% of body mass. In addition, it is involved in a large number of metabolisms.

First of all, it allows the optimization of exchanges. Water is a source of energy for the body. It ensures blood circulation and the transport of nutrients to the different cells, organs and muscles of the body. On the other hand, it also contributes to the evacuation of waste.

During physical exercise, toxins and carbon dioxide are produced in the muscles. These substances pass into the blood to be eliminated at the level of the responsible organs.

At the same time, blood flow increases with the intensity of physical activity. In order to circulate properly, the blood must then have a more fluid consistency. Hydration intervenes in this mechanism to increase the water content in the blood. In this way, the calorie requirements of the muscles are optimally ensured. This is important to avoid the risk of cramps and pain.

Having a balance between the Na+ and K+ ions is essential for the body and especially for an athlete. These two elements regulate the cellular exchange between the intracellular and extracellular environments. Optimal hydration helps maintain a balanced concentration between the two environments.

Sodium is found outside cells and in the blood. Its roles are numerous. It allows: balancing of extracellular fluids, hydration of cells, excitability of muscles and cellular respiration and nutrition: transport of oxygen and nutrients. Potassium (K+) is mainly present in the cell, and participates in the regulation of water and fluids for a satisfactory energy supply. It also stimulates the transmission of nerve impulses which improves muscle reactivity. Potassium is also known to have a beneficial effect on cardiac activity.

Our advice for staying hydrated during your sports sessions:

So drink in small sips (3 sips) every 15 to 20 minutes or so. Don't drink water that is too cold. This could cause digestive problems during training. Also, if your session lasts less than an hour, I recommend that you only drink still water.

Athletes need sodium first and foremost to stay well hydrated during their workout. Sodium regulates homeostasis, i.e. maintaining the body's "constants": blood pressure, temperature, hydration, etc. Athletes need sodium on average 450 mg per hour. Hydrating yourself with a salt-free drink can increase dehydration during exercise!

Magnesium plays a role in transporting nerve messages between the brain and muscles. However, a lack of magnesium can therefore cause muscle disturbances during exercise, such as cramps. The daily requirement for magnesium is at least 420 mg for men and 360 mg for women.

Calcium is the most abundant mineral in the body. Its role is essential for athletes because it allows the contraction and relaxation of muscle fibers. It also participates in nerve transmission and vascular function (transport of nutrients in the blood). An average daily intake of 1000 mg of calcium per day is recommended.

How can Hydratis help you?

If dehydration is mild, simply drinking plain water may be sufficient. However, if there has been a loss of water and electrolytes, salts (especially sodium and potassium) must also be replaced. There are a number of commercial drinks available that have been designed to help replace the salts (electrolytes) lost during vigorous exercise. Hydratis offers such life-saving drinks!

By consuming these drinks, you can prevent dehydration or treat mild dehydration. The process is very simple: just put the effervescent tablets in a large glass of water and then drink it.

During a sports session, you simply need to consume 2 Hydratis tablets in a 500 ml bottle to be consumed throughout the effort, to be renewed as often as necessary.

You can find our hydratis lozenges on our website hydratis.co , in pharmacies and on decathlon.fr