Stay hydrated

When we do any physical activity, our body regulates its temperature through sweating, which cools the body down. We know this, but if we understand that we lose liquids, why does hydration often take a back seat during many workouts?

The first symptoms of dehydration (even when it does not exceed 1 or 2%) are an increase in body temperature and heart rate. If we delay combating dehydration, we can suffer headaches, decreased performance, and cramps. Therefore, it is essential to hydrate when practicing sports or training. The best drinks for this are water or sports drinks, which provide important electrolytes such as sodium.

And when is it best to hydrate? Before, during, and after exercise.

-At the start: Hydrating before exercising prepares the body for the upcoming effort. In principle, drinking about half a liter of water before starting physical activity is enough. However, if you face a particularly difficult event, it is advisable to begin hydration two days prior to the start.

-During training: It is important to drink water or the aforementioned sports drinks that provide the necessary elements our body loses through sweat. These drinks are especially recommended if physical activity lasts more than an hour. If you choose water, it is advisable that it is cold and, if possible, contains a little sugar to ensure the body absorbs water and sodium faster. You can take about 200 ml of liquid (approximately two or three sips) every 20 minutes of activity as a reference.  

Although it seems less relevant: Hydration after exercise is as important as hydration before and during physical activity. Therefore, it is necessary to start replenishing fluids as soon as possible and continue this intake spaced out over the hour following training.