Maintaining good hydration on a daily basis is essential for the body , and when you play sports, it is even more so.
If you are not aware of the importance of hydrating yourself during your sports session, here is a series of reasons and advantages to do so. No doubt after reading this article you will start to take the matter more seriously.
Why is it important to stay well hydrated during your workout?
Staying hydrated during exercise is more than important, it's essential. Proper hydration can make the difference and help you have enough energy to complete the session.
As soon as the dehydration reaches 1%, the heart begins to race and therefore consumes much more energy than normal. During physical exertion, this results in significantly lower performance.
Should I wait until I'm thirsty to hydrate?
Contrary to popular belief, you don't have to wait until you're thirsty to start drinking water, at least not if you're exercising or playing sports. When you do these kinds of activities, your body loses water surprisingly quickly.
The rate of this loss is so rapid that by the time the brain notices the lack of water and makes us thirsty, we are already 2% dehydrated.
How much water should I drink per day?
Although the recommended daily amount of water is 2 liters per day or 8 glasses of water , in reality the exact amount varies depending on the physical and physiological characteristics of each person and the type of activities they do.
What are the benefits of good hydration during a sports session?
The benefits of proper hydration are many, but the most important is to keep the body functioning properly. However, if you want to know them more precisely, here are some of them.
Very good muscle contraction
In most sports or physical activities, muscle contraction is necessary, because it allows the body to lift external weights or the weight of our own body.
By hydrating properly, the muscles become more flexible and can therefore contract much more deeply. Thus, in the case of strength sports, they can lift heavier weights and work more effectively with their own body weight.
If, on the contrary, it is an endurance sport, good muscle contraction allows longer movements, jumps and more power in the execution of movements.
Fully functional joints
According to the WHO, proper hydration not only helps regulate body temperature and the proper functioning of organs , but also keeps joints hydrated and more flexible .
Full utilization of energy
By hydrating properly during a sports session, the body uses all its energy for physical activity.
In other words, if you're well hydrated, you can be sure that your energy is being put to good use, that your muscles and your body are working at their maximum capacity with less risk of injury . With this, your sports performance is much higher and you will promote more muscle growth if your goal is to gain mass.
Also, your brain and mind are working at a very fast pace, and your concentration, mood, memory, etc. can be improved.
What happens if I don't drink enough water?
The most common symptoms caused by dehydration can manifest as dizziness, headaches, fatigue, difficulty concentrating and water retention , etc.
More seriously, the kidneys can be damaged and cause urinary tract infections or kidney stones.
To conclude, do not wait any longer to be thirsty to drink , drink small sips of water regularly during your sports session. Drink to drink at least 1.5 to 2 liters of water a day to compensate for water loss, and keep your body healthy.