In summer, athletes and weekend warriors alike take advantage of the warm weather to practice their favorite sport. Lovers of running, walking, cycling, swimming, sailing and climbing spend a lot of time outdoors in the summer heat.
However, this heat is synonymous with dehydration, the enemy of physical performance.
To make the most of your summer physical activities, follow our tips for staying hydrated.
What is dehydration?
Dehydration is the state in which a person finds themselves when they run out of water. Without a daily intake of 2 liters of water, we're all susceptible.
As water is present in every fluid and every cell, dehydration is detrimental to the body's overall balance. Water enables the body to perform its primary functions, such as circulation, digestion, absorption and conduction.
On a daily basis, we eliminate 2 liters of water per day, mainly through urine (50%), perspiration (25%) and respiration (20%).1
In summer, we're all susceptible to dehydration, as body heat increases and accelerates the sweating process, resulting in water loss.
This is especially true for athletes. They must constantly be on the lookout for dehydration, an issue that follows them closely. Sweat eliminated through physical activity is 99% water1 which must be constantly replaced.
Dehydration: signs and symptoms
The degree of dehydration varies from moderate to severe. Sooner or later, an individual suffering from dehydration will experience one or more of the following symptoms:
- Thirst
- Dry lips and mouth
- Headache
- Nausea
- Dark, scanty urine
- Irritability
- Reduced stamina and physical or mental performance
- Decreased muscle strength
- Muscle cramps
- Loss of focus and concentration
- Weakening of neurological reflexes
- Accelerated heart rate
- Fatigue
- Exhaustion
It's important not to ignore the signs of dehydration, and to drink as soon as they appear. In a critical case, dehydration can lead to fainting.
Dehydration: the role of electrolytes
To stay hydrated, the body needs an optimal supply of water and minerals. Certain minerals, called electrolytes, ensure the balance of fluids inside and outside the body's cells, so that muscles and organs function properly.2 Electrolytes are therefore essential for proper hydration.
However, sports drinks containing electrolytes should be avoided. High in sugar, they can impair performance. Added sugar contributes to dehydration and reduced performance. It's best to save sugary foods for after training, to replenish reserves.
For a good supply of electrolytes during physical activity, opt for a healthy option including a mixture of water and :
After sport, replenish your sugar reserves with a choice of :
Dehydration: Prevent rather than cure
In many cases, athletes start training dehydrated. According to a study carried out on a cohort of footballers by Amanda Carlson, Director of Athletic Performance Nutrition, 98% of players arrive at training poorly hydrated.3 To promote optimal hydration, be sure to:
- Limit diuretics, including tea, coffee, soda and alcohol
- Drink enough fluids on training day
- Avoid processed, salty snacks. Pretzels, chips and other processed foods contain a lot of salt. Over-consumption of salt (sodium) upsets electrolyte balance and results in dehydration.
- Eat a diet rich in fresh fruit and vegetables naturally rich in water.
- Consume animal fats and proteins in moderation
To prevent sports-related dehydration, follow these recommendations:
-
Hours before exercise : Drink 1 liter of water
-
During exercise : Frequently drink a preparation of ½ water and ½ electrolyte beverage, for a total of 1 liter of liquid per hour of sport.
-
Recovery: Drink up to 1 liter of electrolyte beverage and eat fresh fruit
La Boîte à Grains wishes you a great summer of sports! Take advantage of our specials on Vega products products to stock up on natural electrolyte beverages and avoid dehydration.
Have a great summer!
About the author
Naturopaths of La Boite à Grains
Team of licensed and certified naturopaths (ND) in Gatineau, Outaouais.
Original article written by Véronique Cousineau, Naturopath
Sources
1: Elson M. Haas - Buck Levin - (2006) Staying healthy with nutrition: the complete guide to diet and nutritional medicine. 21st Century Edition, Celestial Arts.
2: Clark, n. (2008). Sports nutrition guidebook. 4th Edition, Champaign, Il: Human kinetics.
3: Shaw, Gina. (July 2009) "Water Tips for Efficient Exercise." WebMD, WebMD.
