There's no shortage of ads, commercials and advice about the importance of staying hydrated, but why does it matter? Here's the explanation:
- The body's core functions during exercise (transporting nutrients, oxygen, waste products, etc.) are carried out through the blood. Water is a fundamental component of blood, and a drop in its proportion causes the body to function poorly and inadequately.
- Proper hydration improves the body's thermoregulatory capacity (that is, cooling down or staying warm as needed). So it's important to stay properly hydrated not only when it's hot, but at any time of year.
- During physical activity, the body needs water for sweating, in order to keep body temperature at optimal levels for proper muscle metabolism.
- It optimizes the use of glycogen, which delays the onset of signs of fatigue.
Noticing that we're dehydrated is simple: we feel thirsty. This is the first sign that we need to rehydrate. If we don't, other signs will appear, such as fatigue, cramps, and in more severe cases vomiting or intense headaches, to name a few.
We should keep in mind that hydration should happen not only during physical activity, but also before and after it (half a liter a few hours before, half a liter in small sips during, and 1 liter in the hours afterward).
It's also recommended to use sports or isotonic drinks, since mineral salts are lost through sweat and need to be replaced.
In the next article we'll give you tips and ideas for “making” your own sports drinks
