The influence of hydration on exercise performance

The influence of hydration on exercise performance

The influence of hydration on exercise performance

Hydration, i.e. the adequate supply of fluids, plays an important role in the training performance of athletes. Before, during and after exercise, it is crucial to keep your body hydrated to achieve optimal results. In this article, we'll take a closer look at the impact of hydration on exercise performance and explain the benefits of adequate hydration during exercise.

Why is hydration important?

The human body consists largely of water. It is necessary for many physiological functions and plays a crucial role in regulating body temperature, transporting nutrients to muscles, and eliminating waste products. During exercise, the body loses a lot of fluid through sweat and breathing, which can lead to dehydration.

Dehydration can lead to reduced exercise performance. It can cause fatigue, reduced stamina, dizziness and even cramps. Inadequate hydration can also affect concentration and attention, which can lead to mistakes or injuries during exercise.

How much fluid should you drink?

The correct amount of fluid to drink during exercise depends on various factors such as the intensity and duration of the exercise, the ambient temperature and the individual's sweat rate. As a rough guide, around 150-350 ml of fluid every 15-20 minutes during exercise is recommended. However, the amount can be increased for longer training sessions or more intense activities.

It is important to hydrate the body before, during and after exercise to maintain optimal hydration. Before training it is advisable to take about 500 ml of liquid 2 hours before starting. Small amounts should be drunk regularly during exercise, and after exercise it is important to replace lost fluids.

Which liquid is best?

When hydrating during exercise, you should make sure to choose an appropriate drink. In most cases, water is sufficient to compensate for fluid loss. However, for intense or long-duration activities, drinks containing electrolytes and carbohydrates may be beneficial.

Drinks containing electrolytes, such as isotonic sports drinks, can help maintain electrolyte balance in the body and compensate for energy lost through sweat. These drinks also often contain carbohydrates, which can provide energy and improve performance during exercise.

Frequently asked questions

Q:What are the signs of dehydration during exercise?
A:Signs of dehydration during exercise may include fatigue, feeling thirsty, dizziness, dry skin, decreased urine flow, and dark urine.

Q:Should you also consume carbohydrates during training?
A:Yes, carbohydrates can be useful during exercise in the form of isotonic sports drinks or snacks to maintain energy and increase performance.

Q:How can you tell if you are adequately hydrated?
A:A simple way to check hydration status is by observing urine color. Light or clear urine is a sign of adequate hydration, while dark urine can indicate dehydration.

Q:Is it possible to drink too much fluid while exercising?
A:Yes, excessive drinking during exercise can lead to dilution of electrolytes, which can lead to hyponatremia. It's important to drink the right amount of fluids to avoid over-hydration.

Q:How to optimize hydration before exercise?
A:To achieve optimal hydration before training, you should drink around 500 ml of liquid about 2 hours before the start of training and drink enough water in the hours before.

Conclusion

Hydration plays an important role in exercise performance. Adequate hydration before, during and after exercise is crucial to prevent dehydration and achieve optimal results. It is advisable to regularly supply the body with small amounts of fluids and to choose drinks with electrolytes and carbohydrates during intense or long-duration activities. Monitoring hydration levels and recognizing the signs of dehydration are also important aspects of exercise performance.