The importance of good hydration
Our weight consists of 60% water, and is therefore really the main component of our body. For our health and a good balance of our organism, every loss of fluid should be compensated. After all, without water we can only survive a few days.
Dehydration
The term dehydration refers to a lack of water, due to an imbalance between the amount of fluid we absorb and the amount we excrete. Dehydration can even have serious consequences for our body, since water is involved in a large number of chemical reactions to ensure the proper functioning of our body. In addition, any physical effort produces heat that must be removed, which makes us sweat, increasing the risk of dehydration.
Dehydration is therefore the worst enemy of the athlete and his performance.
For every athlete it is very important to limit the loss of fluids. With a loss of 2% of body weight, there can already be a decrease in performance of 10 to 20%. Dehydration of more than 3% of our body weight can even have serious consequences, such as heat exhaustion and heat stroke in warm and/or humid conditions. Since athletes can sweat out 6% to 10% of their body weight during heavy exertion, this emphasizes the importance of good hydration.
In short, the more dehydration, the more it will harm our performance and our health
What are some signs of dehydration?
- A feeling of thirst,
- An increase in heart rate,
- A drop in blood pressure,
- Headache
- Dizziness
- Decreased performance: fatigue, shortness of breath, muscle pain.
Thirst is not a reliable indicator of dehydration; dehydration is already well underway. So never wait to drink until you are thirsty!
Choose the right drink, adapted to your route.
For exertion of up to 1.5 hours, it is sufficient to replenish lost electrolytes or minerals by drinking 3Action Hydration Tabs . These effervescent tablets contain the minerals we lose when we sweat.
For efforts lasting longer than 1.5 hours, it is also important to maintain energy reserves and for this purpose the 3Action Sports Drink most recommended. On very hot days, endurance athletes can supplement this Sports Drink with Hydration Tabs to absorb additional minerals and limit fluid loss.
Some tips to prevent dehydration:
- Check the color of your urine before training or competition. Dark urine indicates dehydration. Colorless to light yellow usually means you are well hydrated.
- Try to be well hydrated before training or competition.
- Drink regularly. Don't wait until you're thirsty or have been exercising for an hour. From the start of your workout, drink 150 to 200ml every 15 minutes.
- Rehydrate after exercise to replenish lost fluids and electrolytes (by means of 3Action Sports Drink or 3Action Hydration Tabs )
