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Hydration During Exercise

“Hydration” and “sports” are always mentioned together, but why exactly?

 

During physical exercise, your muscles produce heat that needs to be eliminated to maintain your body’s normal functioning. Water transports heat through blood into the skin, where it evaporates in the form of sweat. Via this process, water regulates body temperature. When you lose water through perspiration, your cardiac rhythm increases because your blood volume decreases. The heart pumps faster and stronger to provide your cells with the nutrients and oxygen they need. Drinking natural mineral water helps to control your cardiac rhythm and to eliminate the buildup of lactic acid, which can make your body feel cramped and fatigued. 

 

 

Hydration during sports is really important. Don’t you think?

 

If you don’t hydrate while exercising, your performance will decline and you will feel discomfort. The symptoms of dehydration can be felt when the amount of water you lose is equal to one percent of your body weight. For example, an adult weighing 70 kilograms will feel fatigued and lose focus when his body loses 700 millilitres of water.

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How do you stay hydrated during exercise?

 

You should drink natural mineral water before, during, and after exercise. It is important to drink natural mineral water prior to feeling thirsty. By the time you feel thirsty, you are already dehydrated and have lost water that amounts to 1% of your body weight. Drinking continuously throughout your sports will positively impact your physical performance.

 

The amount of water you drink depends on the amount of water you lose through sweating. Factors such as the type of sports, the intensity of the physical exercise, temperature, humidity, and your gender and age all impact how much you sweat. The amount of water one loses through sweat varies from 0.29 to 2.37 litres per hours (Sawka 2007). For example, an adult male athlete that runs for an hour loses approximately 1.8 litres.

What is the best drink to maintain hydration?

 

Drinking natural mineral water is the best way to stay well-hydrated while engaging in exercise. Depending on your level of activity it is not always necessary to drink other liquids besides natural mineral water during sports. If you are playing sports to maintain or lose your weight, natural mineral water is your best option because it does not contain any calories. When you engage in extremely intense physical activities, like marathons, it is recommended to supplement natural mineral water with beverages specially made for sports.

Role of water in physical exercise

  • If a man runs for an hour, he will lose approximately 1.8 litres of water. 
  • Water conducts heat through blood, which dissipates through the evaporation of sweat.