Hydration: before, during and after training | Digital Pappy

hydration

Hydration is one of the important factors that we must take into account when practicing sports, whether professional or amateur.

The human body can endure 15 days without eating, but only 3 without hydration  in a 'rest' situation. After intense exercise, such as a three-hour marathon, we can cope with dehydration in a matter of hours if we are not well prepared.

The market offers an infinity of sports drinks with a wide variety of features and functions . There are special drinks for different sports, depending on the intensity and needs. There are also drinks containing ergogenic substances , improving our performance .

But it's not just about what kind of drinks we need, but about when we need to eat them. Their quantity, composition and temperature, among others, will depend on the type of sport and the time we practice the exercise .

What does it depend on …

If your activity is to go to the room a few hours a day, be quiet. Hydrate regularly when you are there, especially during cardio activities such as sprinting, zumba or step ... These practices that make you spend and sweat a lot.

If you are more likely to lift cast iron and perform muscle toning exercises , ie activities with an anaerobic threshold , it is best that you keep yourself hydrated, but there is less risk of dehydration.

Also Read: Discover the most fun and effective outdoor activities

The problem of hydration often appears during competitions . We can see in the newspapers more and more amateur athletes being taken care of by the medical services because of dehydration. Just as when looking online 'how to have beautiful abs', we must also learn and learn to know when our body is dehydrated.

signs of dehydration

Symptoms of dehydration:

· Feeling of thirst (obviously)
· Urine darker
· Drying of the lips and the nasal cavity
· Less sweating while we are still exercising

If we continue the exercise despite all these symptoms:

· More fatigue than expected
· Dizziness
· Loss of vision
· Fainting

At this point, it is best to have a medical service next door.

What should I do ?

It is important to start the exercise or competition by being properly hydrated . It is not a question of drinking a liter and a half of water 10 minutes before the effort, in which case we will inflate and provoke digestive pain because of the movements and the quantity of water, finally forcing us to Stop. Do not be rude!

If the days before the exercise or competition we drank the right amount of liquid (about 1.5 liters) and water-rich foods like fruits and vegetables , that's enough.

By drinking a drink of about 220 ml before starting and provide a drink during the activity , if it is long, we are ready.

dehydration treatment

Let's put ourselves in the worst case …

You are a person who keeps fit but is not used to doing intense physical exercises . Your friends have forcibly enrolled me in a marathon and you will take it seriously. A few days before the competition you take care of your food, you find the course, the points of supply .…

Tips before the competition:

The day has arrived and it is 35 ° C in the shade ... If you thought to take a drink of 220 ml before the race, increase the amount to 500 ml, to take into account the losses due to the high temperature .

Also Read: 10 tips to prevent cardiovascular disease

If on the other hand you opt to take a 'Powerade' like everyone else, it's a good choice. It is an energy drink that helps absorb water faster. So hydration is faster. 

You want to take it cold because it's hot? Fault ! If the drink is very cold, it will take longer to be absorbed and may give you gastrointestinal pain. The best temperature is between 15 and 20 ° C.

Tips during the competition:

There is a refreshment point at 10km, half of the route? Enjoy! This is an opportunity to recharge your batteries. Be attentive and listen to your body, prevention is better than cure.

Tips after the competition:

Drinking alcohol after exercise is not without consequences.

Tired after finishing the marathon, you get a bottle of water that you drink in one go? Be patient, take a few sips and wait. You have just completed an intense exercise and your body has not yet adapted.

One might think that its hydration is correct only by drinking water, but there are other factors to consider. Find out before you embark on an adventure like this.

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