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

A sedentary adult loses 2 to 3 liters of water per day. This is eliminated 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). Half of these losses are compensated by food and half by water intake. When exercising, sweating represents the greatest loss of water. It can reach several liters per hour! In these conditions, staying hydrated becomes vital.

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

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

Sweating is the loss of water. Along with it comes the loss of essential minerals such as sodium, magnesium, and potassium. The amount of sweat produced during exercise varies from person to person. There are several influencing factors: the type of activity, the intensity of the effort, the duration of the workout, and the climate.

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

Symptoms of dehydration:

Dehydration is evident through certain specific signs, including:

• reduced need to urinate;

• the absence of tears;

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

• “grayish” skin;

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

Diarrhea and vomiting are the most demonstrative signs.

Other symptoms may also accompany this diarrheal condition: 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 building block of the body. It represents approximately 70% of body mass. Furthermore, it is involved in a large number of metabolisms.

First of all, it allows for the optimization of exchanges. Water is a source of energy for the body. It ensures blood circulation and the transport of nutrients to the various 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 enter the bloodstream and are eliminated by the organs responsible.

At the same time, blood flow increases with the intensity of physical activity. To circulate properly, the blood must have a thinner consistency. Hydration plays a role in this process by increasing the water content in the blood. This ensures that the muscles' calorie needs are optimally met. This is important to avoid the risk of cramps and pain.

Maintaining a balance between Na+ and K+ ions is essential for the body, especially for athletes. These two elements regulate 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, cellular hydration, muscle excitability 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 responsiveness. Potassium is also known to have a beneficial effect on cardiac activity.

Our tips for staying hydrated during your workouts:

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

Athletes need sodium first and foremost to stay well hydrated during their workout. Sodium regulates homeostasis, that is, the maintenance of the body's "constants": blood pressure, temperature, hydration, etc. An athlete's sodium needs are 450 mg per hour on average. Hydrating yourself with a salt-free drink can accentuate dehydration during exercise!

Magnesium plays a role in transporting nerve signals between the brain and muscles. A magnesium deficiency can cause muscle problems during exercise, such as cramps. The minimum daily magnesium requirement is 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 for 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 several commercial drinks available that have been developed 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: simply add the effervescent tablets to a large glass of water and drink it.

During a sports session, simply consume 2 Hydratis lozenges in a 500 ml bottle to be consumed throughout the exercise, to be renewed as needed.

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