Our body consists mostly of water, so adequate fluid intake is very important. Fluid loss, even of less than 2% of our body weight, will inevitably affect the performance of our workouts. Perhaps not everyone knows that our body consists mainly of water, which is of vital importance. Large fluid loss, under certain circumstances, can not only be dangerous but can even lead to death, so it is very important to consume enough fluids. When there is a water deficit, our body creates a feeling of thirst, a mechanism that is regulated by special nerve centers. This mechanism should be listened to: when the feeling of thirst appears, the body is already sufficiently dehydrated.

Although the above is a universal rule, it is even more important for those who practice sports, because fluid loss during exercise is much higher than usual: even a fluid loss of less than 2% of body weight will inevitably affect the performance of our workouts. Let’s look at why.

The amount of fluid needed for a particular sport activity is closely related to the type of sport, which may include resistance or strength loads, as well as the climatic conditions in which training or competition takes place. The chemical energy released during physical activity is converted into heat, so the heat dissipation mechanism is fundamental for the athlete because through this mechanism the temperature increase is limited to a maximum of two to three degrees. The main tools of heat dissipation are perspiration and evaporation of sweat.

The body’s loss of water in the form of sweat during exercise leads to dehydration, and therefore it should be compensated as quickly as possible by adequate fluid intake. This not only restores the balance of water and salts, but also reduces the feeling of fatigue and helps dissipate the heat generated.

It is believed that at rest, the body consumes 1.5 to 2.5 liters of water per day. During sport training it is recommended to consume up to 1.5 liters of water additionally, starting 1 to 2 hours before the workout, and then at more or less regular intervals during the workout. After the workout, it is recommended to compensate for the loss of body weight with the same amount of fluid.

What is appropriate to compensate for the loss of water and mineral salts?

• Water/isotonic drinks. It is best to choose non-carbonated and consume before and during your workout to continually compensate for fluids. Cool drinks are preferable to cold drinks, which can cause constriction of the blood vessels of the stomach followed by an increase in temperature. This leads to intense sweating and further fluid loss. One more thing: Glucidal (carbohydrate) beverages improve water absorption and restore the body’s carbohydrate reserve.
• Fruits and vegetables
• Salt supplements.

Even the choice of water is very important. To make an informed choice, you should pay attention to a few rules:

• Learn to read labels carefully and choose oligomineral and moderately mineralized waters as table drinks.
• Avoid highly carbonated water. Although it quenches thirst better, it also causes an increase in acidity.
• Pay attention to the values of solid residue, nitrates, sodium, fluoride and sulfates: high levels of these substances can have a negative impact on your health.
• Make sure the container is in good condition and check the expiration date. Water in plastic bottles should be consumed within five to six months, and water in glass containers within one year.