Moisturizing is very important when we want to do activities that require physical endurance. Insufficient hydration inevitably leads to poor performance and can cause tendonitis or other health problems. Therefore, we recommend all people who practice sports to drink water regularly before, during and after training.
There are no precise rules on how much water you need to drink, each person has different needs. Surely, the factors to be taken into consideration concern the level of sweating, the temperature and humidity of the surrounding environment and the type of exercise performed.
Dehydration is a phenomenon that occurs when more fluids are lost than ingested. When the body does not have enough fluids, it does not work properly. The dehydration can range from mild to severe.
Generally, for most people, drinking water is sufficient to counteract dehydration. However, if you are going to perform high-intensity workouts, an isotonic drink can be very helpful.
Why is good hydration important when doing sports?
In this article, we will find out why it is important to hydrate yourself when doing sport. Pay attention to the information we will provide.
1. Helps maintain good health
When practicing sport you should not underestimate the importance of hydration. Adequate hydration allows you to stay healthy and ensures the proper functioning of the organism.
With the arrival of the warmer months, outdoor activities increase. It is precisely during these times of the year that particular attention must be paid to problems caused by excess heat. This applies to everyone and, in particular, to sportsmen.
The body is not able to store water, which is why it is important to ensure a constant supply of liquids that allows the body to perform its vital functions.
In a study by the American College of Sports Medicine, it is recommended to drink 1 to 2 liters of water for every 15-20 minutes of exercise. This is considered the minimum amount necessary to maintain good hydration during sports activities.
2. Guarantees a good performance
If the body is dehydrated, the volume of water in the blood decreases making it denser. As a result, the heart will try harder to pump it into the blood vessels. Furthermore, the decrease in blood volume forces the heart to beat faster to maintain blood pressure.
Another effect of dehydration is the speed at which energy is lost. Physical fatigue is felt more quickly by preventing us from exercising properly.
“Thousands of people survived without love, but none without water”
– WH Auden –
3. Prevents the risk of injury
If you do not cure hydration, cramps, tendinitis or pain in the muscles and joints can occur.
When the body is not hydrated, the tendons and muscles are not sufficiently sprayed and become more fragile. You may suffer from severe pain, transient or recurrent.
4. Adjust the body temperature
When you exercise or perform any physical activity, your body temperature increases. To counteract this heat, the body secretes sweat. Sweat is mainly composed of electrolytes and water. The more we sweat, the more water we consume.
Water plays a key role in regulating body temperature. We can perform a physical (and therefore muscular) activity without an excessive increase in temperature thanks to water. This is why it is important to hydrate yourself well before, during and after your workouts.
The signs and symptoms of lack of hydration
An athlete or an athlete who has one or more of the following symptoms should stop the physical activity immediately:
- Dizziness and confusion.
- Muscle cramps.
- Nausea and vomit.
- Dry mouth.
- Dryness of the skin.
- Increased heart rate.
- Lower blood pressure.
- The decrease in yield.
- Unusual urination.
- Apathy or lack of energy.
Pay close attention to the appearance of these symptoms. Often problems are solved by drinking water, sitting in the shade and trying to cool the body.
High dehydration can cause muscle weakness, mental confusion and even loss of consciousness. If you find that you are suffering from these symptoms, contact a doctor immediately or go to the emergency room.
Don’t underestimate the importance of hydrating yourself when you play sports and remember to drink before, during and after sports. In this way, you will avoid possible episodes of dehydration.
Before ending, we want to remind you that taking too much water at one time can cause hyponatremia. We recommend drinking small amounts of water several times a day and increasing the dose on hot days. Drink even if you are not thirsty because it can be a late sign of dehydration. Never underestimate the importance of hydrating yourself properly!