The importance of good hydration for athletes

We can never repeat it enough, drinking water regularly is of paramount importance. Proper hydration is all the more important for athletes since it is by sweating that the body eliminates water more quickly. So what are the benefits of hydration and what happens if you don't drink enough?

Contents :

1. The benefits of hydration
2. The harms of dehydration
3. Supplements to help hydrate

The benefits of hydration

Along with oxygen and food, water is one of the main resources essential to our survival. Its main role is to hydrate all the tissues of the body. Indeed, our body is made up of 60% to 70% of it, hence its importance.

Drinking regularly without waiting to be thirsty is a good habit to adopt in order to stay constantly hydrated. Depending on their physical activity, their health condition, and the outside climate, each person has their own water needs.

However, ANSES* recommends consuming approximately 1.5 liters of water per day and per person. For athletes, the American College of Sports Medicine recommends regular hydration, before a sporting activity: half a liter about 2 hours before exercise. In general, the needs are therefore increased and can go up to 3.5L per day. In the case of intensive activity that lasts more than an hour, it is recommended to consume an energy drink to recharge the body with carbohydrates, sodium and potassium.

*National Food Safety Agency

• Good hydration eliminates toxins from our body

Water, as we know, helps purify the body. Indeed, good hydration facilitates the evacuation of waste products from digestion and various metabolic processes. The kidneys then take care of eliminating certain metabolic and toxic waste from the body while preserving the mineral salts essential to our health. It is therefore essential to drink enough to ensure the proper functioning of our renal system.

• Proper hydration regulates body temperature

The human body has a temperature between 36.1°C and 37.8°C. Normally, when the body is subjected to a sharp rise in temperature (fever, sport, sun, etc.), perspiration allows the body to regulate heat. Sweating allows you to cool down and bring the temperature back to a normal threshold. However, in order to compensate for the water losses linked to the evacuation of water by perspiration, it is necessary to hydrate well on a regular basis.

• Proper hydration facilitates the absorption and transport of nutrients

Good hydration in the cells makes it possible to transport more quickly and efficiently: vitamins, proteins and all the other nutrients essential to the proper functioning of our body. With proper oxygenation, cells are able to produce the energy the body needs.

• Proper hydration helps the brain function properly

Although it represents only 2% of the weight of the human body, the brain is the most energy-consuming organ. It actually consumes 20% of the food energy and oxygen. In order to provide all this energy, the brain needs water: it contains 80%. Proper hydration improves cognitive abilities, concentration and memory.

The harms of dehydration

Insufficient water consumption leads to dehydration of the body. From a loss of water of 1% to 2% of the body weight, one can affirm to be in a state of dehydration. Elderly people and young children (who feel less thirsty) are more prone to dehydration.

Dehydration has more or less significant consequences depending on the seriousness of the situation. It can lead to low blood pressure, fatigue, depression, and in the worst cases, kidney and brain damage.

By sweating, an athlete can evacuate 1 to 3 liters of water depending on the conditions (temperature, intensity of training, etc.). This is why their need for water is greater. It then needs to compensate for these significant losses, due to its limited water reserves. Otherwise, dehydration has immediate consequences on the performance and progress of the athlete.

Dietary supplements to help hydrate

Glycerol is a chemical compound that has three hydroxyl groups (oxygen and hydrogen). It is found in fatty or triglyceride-rich foods. When the body mobilizes its own fats for energy, glycerol is produced and released into the blood. Glycerol is often used as a varied moisturizing agent.

Nutrimuscle has chosen the patented GlyceroMax® Glycerol for its high glycerol concentration: 65%. It is the purest glycerol on the market unlike the more popular forms (glycerol monostearate) which only contain 5 to 12%.

The supply of Glycerol allows endurance athletes to fight against dehydration by providing a very beneficial and lasting gain in hydration. By hydrating the body and accelerating rehydration, the supply of glycerol allows athletes to facilitate their recovery. In addition, the body can use glycerol as energy fuel during a workout.