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It cannot be said enough that drinking water regularly is of the utmost importance. Staying hydrated is even more important for athletes since it is through sweating that the body eliminates water more quickly. So what are the benefits of hydration and what happens if you don't drink enough?
Table of contents:
- The benefits of hydration
- The harms of dehydration
- 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. In fact, our body is composed of 60% to 70% of it, hence its importance.
Drinking regularly without waiting until you are thirsty is a good habit to adopt in order to stay constantly hydrated. Depending on your physical activity, your health condition, and the outside climate, each person has their own water needs.
However, Anses* recommends consuming approximately 1.5 litres of water per day per person. For athletes, the American College of Sports Medicine recommends regular hydration, before a sporting activity: half a litre approximately 2 hours before exercise. In general, needs are therefore increased and can go up to 3.5L per day. In the case of an 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
- Proper hydration eliminates toxins from our body
Water, as we know, helps purify the body. In fact, good hydration helps facilitate the evacuation of waste 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.
- Good hydration regulates body temperature
The human body has a temperature that is 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 water loss linked to the evacuation of water through perspiration, it is necessary to hydrate yourself well on a regular basis.
- Good hydration facilitates the absorption and transport of nutrients
Good hydration in the cells allows for faster and more efficient transport of vitamins , proteins and all other nutrients essential to the proper functioning of our body. Thanks to proper oxygenation, the cells are able to produce the energy the body needs.
- Proper hydration helps the brain function properly
Although it only represents 2% of the human body weight, the brain is the most energy-intensive organ. It consumes 20% of the nutritional energy and oxygen. In order to provide all this energy, the brain needs water: it contains 80% of it. Good hydration helps improve cognitive abilities, concentration and memory.
The harms of dehydration
Insufficient water consumption leads to dehydration of the body. From a water loss of 1% to 2% of body weight, we can say that we are in a state of dehydration. Elderly people and young children (who feel less thirsty) are more prone to dehydration.
Dehydration has more or less serious consequences depending on the severity of the situation. It can lead to a drop in blood pressure, fatigue, depression and in the worst cases, kidney and brain damage.
By sweating, an athlete can lose 1 to 3 liters of water depending on the conditions (temperature, intensity of training, etc.). This is why their water requirements are greater. They then need to compensate for these significant losses, due to their limited water reserves. Otherwise, dehydration has immediate consequences on the athlete's performance and progress.
Food 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 uses its own fats for energy, glycerol is produced and released into the bloodstream. Glycerol is often used as a various 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%.
Glycerol intake allows endurance athletes to combat dehydration by providing a very beneficial and lasting gain in hydration. By hydrating the body and accelerating rehydration, glycerol intake allows athletes to facilitate their recovery. In addition, the body can use glycerol as an energy fuel during training.
