Hydration in athletes

Hydration is essential in the daily life of an athlete, because when we participate in sports and exercise, our body works faster, so it needs water to transport oxygen and the nutrients to our organs.

In general, an athlete knows the relationship between nutrition and good performance. However, although it seems obvious, not many know the importance of hydration when exercising.

Did you know that poor hydration habits (either before, during or after exercise) are one of the main causes of injury?

The recommended consumption to have a good performance and stay hydrated is to drink plenty of fluids hours before exercise, as well as 500 ml in small sips half an hour before practice

It’s also important to drink liquids during. It’s recommended is to drink 150 – 200 ml of water every 15 – 20 minutes in activities of one hour or less and of low to moderate intensity.

As for exercises of greater physical effort that exceed one hour, it is recommended to drink around 500 to 700 ml.

After exercise, it is recommended to drink at least one liter of a drink that contains 50 to 70 mg of sodium per 100 ml, which will help the athlete’s hydration and recovery.