How to Stay Properly Hydrated?

Good weather is approaching along with high temperatures. This is something to keep in mind during our trail outings since we will spend more hours in the mountains due to the favorable conditions, and with the heat and humidity, we can suffer from improper hydration. Below, I reveal all the secrets of how to stay properly hydrated.

Water is essential for living beings, participating in many bodily processes and making up to 70% of our body weight. We ingest water through both liquids and food, and it is lost through sweat, breathing, and excretion.

When performing physical exercise, losses will vary depending on the intensity of the exercise, duration, ambient temperature, and humidity conditions. Therefore, this must be taken into account when replenishing losses. It is not only necessary to replace water but also electrolytes.

Electrolytes are minerals such as sodium, potassium, and magnesium found in the body and are necessary for various functions. To check that our hydration level is correct, it is very useful to observe our urine, which should be a light yellow color. If it appears very dark, our urine is very concentrated, and we are probably dehydrated. Want to know the guidelines for proper hydration? Let’s get to it!

HYDRATION GUIDELINES FOR TRAINING

For training sessions longer than 90 minutes, we should always bring hydration and salts or an isotonic drink.

One should consume, starting 30 minutes after beginning the effort and for an hour after finishing it, an average of 6-8 ml/kg/hour of exercise (about 150-200 ml every 20 minutes approximately). Also, it is recommended to include between 0.5-0.7 g/L of sodium in drinks if the exercise lasts more than an hour to prevent hyponatremia (an electrolyte disorder where body sodium decreases excessively, potentially causing seizures and even death in extreme cases).

We should not wait until we feel thirsty to drink because by the time we have this sensation, we already have a percentage of dehydration. We must “force” ourselves to drink frequently and get the body used to taking in water so it does not upset us, as sometimes at first it can cause stomach discomfort.

HYDRATION GUIDELINES FOR COMPETITION

The day before the competition, it is necessary to maintain proper hydration not only to arrive at the race well hydrated but also for proper carbohydrate accumulation.

Pre-competition: two hours before the start, we should consume about 500 ml of water.

During the competition: ideally, consume about 250 ml of liquid every 20 minutes. Always keep a drink handy to avoid losing time.

If the competition lasts more than 90 minutes, an isotonic drink is recommended.

Many minerals will be lost during the competition, mainly sodium, followed by potassium and magnesium. Therefore, if we only consume water during the race, salt tablets should be supplemented for optimal recovery of these minerals.

At least 500 ml per hour should be consumed, but in humid environments and during long, intense effort, we can consume up to 700 ml. These are the keys to proper hydration during sports practice.

Also, remember the importance of recovery… Especially with your Sizen. 😉