The start of the school year, with its fresh air and renewal, is a favorable time for resuming or starting a sporting activity. After the sweet moments of summer relaxation, it's time to get back in motion and take care of your body. Whether it's taking up sports for the first time or getting back into a workout routine, back-to-school offers the perfect opportunity to set new goals and feel invigorated. In this article, we will explore a crucial element of any sporting activity: hydration. Let's find out how to maintain an adequate fluid balance to fully enjoy your sporting activities.

The effects of dehydration on sports performance

Sports practice puts intense strain on our body, causing an increase in body temperature and a significant expenditure of energy. Unfortunately, dehydration that results from excessive water loss can have detrimental consequences on our athletic performance and be a health risk.

Biochemically, dehydration alters the balance of essential electrolytes in our body, such as sodium, potassium and magnesium. These electrolytes play a crucial role in the transmission of nerve signals and muscle contraction. Electrolyte deficiency can result in muscle cramps, spasms and reduced muscle strength, which impairs our athletic performance.

Additionally, dehydration causes a decrease in blood volume, making it difficult to adequately transport oxygen and nutrients to the working muscles. Insufficient oxygenation of muscles limits their ability to generate energy, thereby reducing endurance and overall performance. Additionally, dehydration can cause an increase in heart rate because the heart has to work harder to compensate for the decreased blood volume.

Sweating is a vital mechanism for regulating body temperature during exercise, but it is accompanied by significant water loss. This loss of water also leads to the elimination of essential minerals, thereby causing electrolyte imbalances. Muscle soreness after exercise can be exacerbated due to these imbalances and dehydration.

It is crucial to understand the impact of muscle soreness, as it can hinder our ability to continue training and athletic performance. When we are dehydrated, our muscles can fatigue more quickly, be more prone to cramps and post-exercise pain. Adequate hydration plays a major role in maintaining muscle elasticity, reducing the risk of muscle soreness and promoting faster recovery.

Our advice for staying well hydrated before, during and after sport

In line with the recommendations of the World Health Organization (WHO), it is essential to emphasize that adequate hydration is not limited to physical exercise alone, but must be a daily concern. The WHO recommends drinking at least 2 liters of water per day to maintain a healthy fluid balance, strengthening our ability to perform and recover after exercise. Drinking water remains the main solution to dehydration.

To maximize your sporting performance while avoiding the harmful effects of dehydration, follow these valuable tips before, during and after your physical activity.

Before exercise, careful preparation is essential. Start with a proper warm-up to increase the temperature of your muscles, improve their flexibility and prevent injuries. Focus on a dynamic warm-up, including active stretching, light cardiovascular exercises and movements specific to your sport.

As for hydration, make sure you hydrate well before you start. It is recommended to consume between 500 ml and 1 liter of water in the hour before your physical activity. However, avoid drinking excessive amounts just before starting, to avoid any feeling of discomfort during exercise. Listen to your body and opt for small, regular sips to maintain adequate hydration.

During exercise, the golden rule is to stay hydrated by drinking regularly. Your needs will vary depending on the intensity, duration of your activity and environmental conditions. A good practice is to drink around 150 to 250 ml of water every 20 minutes. You can also opt for mineral water. If your exercise is prolonged and intense, isotonic drinks can be beneficial to compensate for the electrolytes lost through sweating. Avoid sugary and carbonated drinks, which can cause gastrointestinal discomfort.

After exercise, recovery is crucial to allow your body to recover and rehydrate effectively. Within 30 minutes of physical activity, consume a recovery drink containing carbohydrates and proteins. This will help replenish your energy reserves and promote muscle rebuilding. A balanced diet, rich in nutrients, is also important for optimal recovery.

Simply listen to your body and adjust your hydration based on your individual needs. Environmental conditions, the intensity of your effort and your personal sweat rate can influence your water needs. Learn to recognize the signs of dehydration, such as thirst, dry mouth, excessive fatigue and decreased performance.

What are the preferred drinks?

For optimal hydration during exercise, it is wise to favor certain drinks which can offer additional benefits. Isotonic drinks, like sports drinks, are distinguished by their composition rich in essential electrolytes such as

as sodium, potassium and calcium, helping to maintain your body's fluid and electrolyte balance. These drinks promote rapid absorption of fluids, improving your hydration level and preserving your performance. In addition, they constitute a source of energy thanks to their carbohydrate content.

Coconut drinks may also prove beneficial due to their natural electrolyte and potassium content. However, an alternative to consider is using Hydratis, a French company specializing in body hydration solutions.

Hydratis, your optimized hydration solution

Hydratis products offer a simple method to prevent dehydration or treat cases of mild dehydration. Simply dissolve their effervescent tablets in a large glass of water and consume them. Each tablet provides your body with an adequate amount of electrolytes , thus compensating for losses caused by prolonged or intense exercise. This practical and effective approach helps you maintain optimal electrolyte balance while keeping your athletic performance at its peak.

In short, adequate hydration is the cornerstone of optimal sports performance. By following these tips for hydration before, during and after exercise, and choosing appropriate drinks, you can strengthen your ability to excel in your discipline while maintaining your well-being. Remember that listening carefully to your body remains the key to maintaining optimal fluid balance.