Usually, athletes carry a bottle of water to rehydrate during training sessions. Is there a better option? What to drink while exercising, and how much
Dehydration has a negative impact on physical activity
Intense or extended physical activity causes the body to dehydrate significantly, losing electrolytes as well.
Electrolytes are essential minerals for athletes to stay hydrated. For example: running a marathon will inevitably lead to a loss of electrolytes, unless you know what to hydrate with during the race.
The best-known electrolytes are sodium, calcium, potassium, and magnesium.
These 4 minerals can be found in certain foods and mineral water, as well as in sports drinks and snacks.
Their uses in sports are numerous.They aid in muscle contraction, the maintenance of good hydration, and in sending messages between your brain and yourmuscles.
Where can you find large amounts of natural electrolytes?
- Cow’s milk
- Coconut water
- Fresh fruit juice
3 beverages rich in electrolytes to drink while exercising
- A banana smoothie with honey and spinach (just throw it all in a blender)
- Even simpler: coconut water. Optional: Enrich your coconut water with a little spirulina, great for muscle recovery.
- Add a small pinch of sea salt or Himalayan pink salt to your water, a little lemon (for taste) or a little fruit juice, or simply honey.
Read the article: The 5 favorite foods of athletes
When do you need to hydrate more?
There are several situations in which you might need extra hydration. Such as,
- Your job is physical or involves manual labor. For example: Maintenance workers, caterers, personal assistants, entertainers, movers, etc.
- You engage in relatively to very intense physical activities. For example: Boxing, football, basketball, CrossFit, cross-training, etc.
- You drink alcohol.
- You drink large quantities of coffee.
- You’re in a warmer location.
- The air is hot and humid.
- Your food has a lot of protein and/or fiber.
Be careful not to over-hydrate. (Yes, it’s possible!)
We keep telling you that it’s essential to stay hydrated, and it’s true. However, as with everything, there are limits. Excess is never a good thing, even when it comes to water!
Excess water causes a decrease in sodium, which negatively impacts the functioning of your muscles, brain, and heart.
In general, the recommendation is 1.5 L of water per day per adult. Athletes can easily drink 2 L of water per day.
If you only drink water (and too much of it), you can lose important vitamins and micronutrients.And on the other hand, too many isotonic drinks (those rich in electrolytes) can lead to digestive issues.
Everything is a question of balance.
I recommend that you drink the equivalent of a glass of one of the homemade drinks described above on the days you exercise.