Running, mountain biking, swimming, marathons… Whether you’re a weekend warrior or a seasoned athlete, there’s one thing you absolutely must remember: stay hydrated. The Echosip Spring reminds you of the importance of water for the body and provides an overview of athletes’ water needs.
Water, a vital element for a healthy body
Water contributes directly to our well-being and health. Making up approximately 65% of the human body, water is vital for its proper functioning. Indeed, it plays several essential roles in the body and ensures various metabolic functions. In particular, it allows us to:
- the transport of nutrients (vitamins, minerals, trace elements, oxygen) in the blood to the cells,
- the elimination of waste and toxins,
- body temperature regulation
- proper hydration of the body,
- protection and lubrication of the brain and joints.
Why is it necessary to drink when doing sports?
Sports involve sweating. And sweating means water loss. Indeed, during physical activity, the body generates heat which it releases through perspiration to cool the body and regulate internal temperature. https://echosip.pk/
For example, water lost as sweat can reach 0.5 to 1 liter per hour for a slow jog and up to 2.5 liters per hour for a fast run. These water losses vary depending on the sporting activity, its intensity, and the outside temperature.
Water loss in a man during 1 hour of exercise in summer
| Sporting activity | Sweat loss (in litres) |
|---|---|
| Swimming | 0.4 L |
| Soccer | 1.5 L |
| Tennis | 1.6 L |
| Jogging (Untrained runner) | 0.5 to 1 L |
| Marathon | 1.5 to 2.5 L |
Drinking water is therefore crucial to compensate for these fluid losses and to avoid the risk of dehydration, which can impact an athlete’s physical performance. Dehydration is the athlete’s enemy because it hinders the transport of nutrients from the blood to the muscles. This is why physical performance can drop significantly. For example, a water loss equivalent to 1 % of body weight seriously reduces muscular and physical performance by 10%.
Furthermore, inadequate hydration also affects heart rate and endurance capacity, making recovery much more difficult. If an athlete is not properly hydrated, the risks of tendinitis (inflammation of the tendons), muscle soreness , cramps , or heatstroke will also be greater.
Water needs of athletes
During physical activity, water requirements are higher than the daily resting requirement of 1.5 liters per day. For athletes, water needs average between 3.1 and 3.5 liters per day. However, these are only averages, and actual water requirements depend on the individual, the sport practiced, and the intensity of the effort.
To prevent poor performance, limit muscle soreness, and promote good physical recovery, hydration before, during, and after exercise should be a priority for every athlete! In the days leading up to physical activity, remember to hydrate to maintain the body’s fluid balance and build up strength.
During exercise, drink regularly in small amounts every 10 to 15 minutes : your stomach can only absorb 750 ml of fluid per hour. This helps maintain a proper heart rate and good tissue oxygenation. Don’t wait until you feel thirsty to hydrate, as this indicates significant dehydration.
Finally, rehydrate after exercise to compensate for fluid loss. Drink as soon as you stop exercising , and then again at regular intervals for several hours. This will help eliminate acidic waste products from your muscles and rehydrate all your tissues.
Doctors will tell you that the best drink for sports is water. So avoid sodas, which are too sugary, and carbonated drinks, which disrupt the digestive system. Since cool liquids are absorbed more quickly into the body, opt for cool but not ice-cold water , ideally between 10 and 15°C.
