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Hydration, the great unknown
Hydration, the great unknown
60% of our body is water, so it is not surprising that we have to have the hydration levels ready to ensure a good state of health and performance. But, sometimes it is difficult to maintain these levels, especially on sun and heat days like the ones we can enjoy in the summer, in which our sweating rate will be higher so the risk of reaching a level of dehydration increases. If you are not sure what you have to drink in your exits, how much and how often, keep reading because in this post of today we will talk about the most important aspects that you have to take into account to ensure a good state of hydration and avoid at all costs its opposite side, dehydration.The consequences of dehydration
Sudoration is a very individual body function, with most people who lose around 500-1000 ml of liquid (through sweating) per hour of exercise, depending on exact environmental conditions (1). Although sweat production is a beneficial response, since it is the main shape of our body to lose heat and maintain the temperature of our regulated body, if such liquid losses are not replaced at an adequate pace, dehydration occurs and performance can be affected in several ways (2):- Blood volume reduction.
- Decreased blood flow.
- Decrease in sweating rate
- Decreased heat dissipation
- Central temperature increase
- Increased muscle glycogen use rate
- Decrease in digestive function
How to control your hydration level
The color and volume of your urine is one of the most precise signs to control your hydration level. Dark urine may indicate that you are dehydrated and need to drink more (1). Keep in mind that some foods and vitamins can change the color of the urine, even when it is hydrated.Well hydrated
Acceptable
Dehydrated
Very dehydrated
Severely dehydrated
To ensure a good state of hydration (you are training or not) keep in mind that you should drink 2-3l of water a day. Other fluids can also considerate such as fruit juices and vegetables and sports drinks, although the latter would leave them only for before-during-after training and competition.The importance of electrolytes
The composition of sweat is mainly composed of water (from the aqueous component of the blood known as plasma) and of important substances known as electrolytes. Electrolytes are minerals that have a fundamental role in the proper functioning of concrete cells for the transport of substances inside and outside them. Sodium is the most important electrolyte, since it helps stimulate thirst, improve the palatability of liquids and promote liquid absorption and retention (3). The concentration of sodium in our bloodstream normally is around a concentration of 135-145 mmol / L. When the blood sodium level falls below this range, this is known as hyponatremia (2). Sodium loss, such as loss of sweat, is very individual, and some athletes lose more sodium than others. Therefore, rehydrating the body only with water can dilute sodium levels in plasma at lower concentrations, which further aggravates the negative effects of dehydration. As such, it is recommended that hydration solutions containing electrolytes (especially sodium) have higher levels than common water to guarantee adequate hydration before, during and after resistance exercise.Products to be taken into account:
Drink without carbohydrates, perfect for proper hydration without energy supply The basic combination of electrolytes and minerals to ensure an optimal state of hydration, facilitate muscle contraction and protect bone health An enriched formulation to the Salts product to ensure optimal performance in more intense and longer exercises. With ginger to prevent gastric problems. With caffeine, indicated for high heat and/or humidity situations during exercise, in order to reduce muscle cramps and avoid performance decline Apart from these products in which we find the electrolytes that we have mentioned before, do not forget to include water to replace body fluids. To ensure that you are drinking enough at all times, remember to take continuous sips every 15-20 minutes. Secret advice: If you are taking an isotonic or drink that contains some type of carbohydrate, so that these hydrates do their work from the beginning, make a drink of the drink for 5-7 seconds before ingesting the drink as such. As you can see, hydration is a much more important aspect than you thought and caring for those levels depend on you. Remember, make sure you make an intake of 2-3l daily (especially water), control your urine color, choose the electrolyte product that adapts to your training and/or event, includes the drink (water and/or sports drink) and take small sips with rinses continuously.Ainhoa Prieto Martinez
Sports nutritionist
www.bikain-bike.com
- Casa, D. J., Demartini, J. K., Bergeron, M. F., Csillan, D., Eichner, E. R., Lopez, R. M., & Yeargin, S. W. (2015). National Athletic Trainers' Association Position Statement: Exertional Heat Illnesses. Journal of Athletic Training, 50 (9), 986-1000.
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise, 48 (3), 543.
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- Jeukendrup, A. E. Nutrition for Endurance Sports: Marathon, Triathlon, and Road Cycling. "J Sports Sci 29 Suppl 1: S91-99, 2011. Jeukendrup, A. (2014). A Step Towards Custom Sports Nutrition: Carbohydrate Intake During Exercise. "Sports Med 44 Suppl 1: 25-33, 2014.
