Stay hydrated during the Olympics: we tell you everything!
The Paris 2024 Olympic Games will take place in the middle of summer with a high risk of heat waves . This period of intense effort requires special attention, particularly with regard to hydration . It is essential that not only athletes but also spectators hydrate to be able to fully enjoy this sporting event. It is then essential to compensate for the body's water losses. Discover here our tips to avoid dehydration and stay in shape throughout this event.
5 tips to avoid dehydration
Drink regularly
Drink cool water throughout the day even without feeling thirsty. Indeed, fountains will be deployed in public spaces. You can therefore rehydrate frequently . The rule we would share with you is to drink around 8 glasses of water per day. You will be able to have bottles of water available which will also be distributed to spectators by volunteers to ensure that everyone stays well hydrated. You can use apps and put reminders on your smartphones, every 20 to 30 minutes for example to remind you to drink small sips of water regularly! This will help compensate for water losses in your body.
Cover and moisten your head
Protect yourself from the sun by wearing a hat or cap and choose light clothing to allow air to pass through. In addition, you can also regularly moisten your face , head and skin with cool water to obtain an almost immediate feeling of refreshment.
Stay in the shade
Between competitions and waiting times, take advantage of the shaded areas and cooled spaces set up by the organizers. These spaces are designed to offer moments of rest and recovery sheltered from the sun. By avoiding prolonged exposure to the sun, your body will be able to combat the intense heat expected during the Olympics.
Eat fruits and vegetables
A diet rich in fruits and vegetables also helps maintain hydration . Opt for foods with a high water content like melon, watermelon, and cucumber .
Avoid dehydrating drinks
Limiting the consumption of dehydrating drinks like energy drinks, soda and alcohol is crucial to preventing dehydration. By moderating their consumption and compensating with water, you will be able to maintain a good electrolyte balance and improve your hydration.
Understanding your water needs and the signs of dehydration
Water needs
Water needs vary according to several factors, including age, gender, the person's practices, but also climatic conditions . In fact, water requirements are not the same when the climate is temperate as when we are in the middle of a heatwave ! During the Olympics, spectators and tourists may find themselves in situations that increase their water needs . It is therefore important to maintain good hydration , especially when spending long hours outside under the sun.
On average, an adult should consume between 1.5 and 2 liters of water per day to stay well hydrated. However, during hot periods, this quantity can increase, mainly because of losses which can be between 0.5 and 2.5 liters of water per hour .
This is why it is very important to pay attention to your body's signals regarding dehydration. Each individual is different, so it is necessary to know yourself and adapt the drinks consumed accordingly.
Signs of dehydration
Feeling thirsty: This is the first indicator that your body needs more water.
Dark urine : Dark-colored urine indicates the need to rehydrate. To monitor your hydration level, you can use a urine color scale to help you.
Fatigue and muscle cramps : Lack of water affects muscle performance and can therefore cause cramps.
Headaches: It is possible to have headaches, often accompanied by dizziness.
Dry skin and mouth : A feeling of dryness in the mouth, chapped lips and rough skin can also indicate insufficient hydration.
Hydratis and the Olympics, how to use the lozenges?
Hydratis products are lozenges that optimize hydration . They are composed of glucose , electrolytes and trace elements . Glucose and sodium help promote the passage of water into your blood and therefore ensure good hydration . Potassium and sodium promote the passage of water into your cells (intracellular water). Other electrolytes and trace elements, for some, contribute to electrolyte balance and for others, are antioxidants and strengthen your immune system.
The amount of water to drink per day for a person can be determined by carrying out our dehydration diagnosis where you are provided with your amount of water per day ;)
We advise you to drink small sips of water every 15-20 minutes to compensate for water loss from your body. You can add 1 tablet per glass of water or 2 tablets in a 500 ml bottle of water. This will allow you to improve the absorption of water by your body.
Enjoy the Paris 2024 Olympics by staying well hydrated and follow our little practical tips to protect yourself from the sun and the heat :)
Stay well Hydratis this summer!
