Everyone knows how important proper hydration is. Especially in summer, when fluid loss is much greater, fatigue catches up with us faster and training seems harder than usual. However, this does not mean that hydration is less important outside this season.
Without water, in high temperatures, it is relatively easy to suffer heat stroke… We do not want that! The aim, however, is good physical condition and creating the best possible training conditions. Let's get to it!
Benefits of proper hydration
It is not without reason that water is said to be the element of life. Without it, we could not function, or even live. It can also be said that our bodies are largely made up of water. However, this is not an inexhaustible resource - it simply needs to be replenished to maintain proper hydration, which will ensure optimal conditions for the course of all internal processes or even planned activities. Taking in the right amounts of fluids also helps protect the body against damage or cellular degradation.
A few examples of important benefits:
- thermoregulation,
- an adequate amount of electrolytes,
- efficient functioning and protection of the musculoskeletal system,
- the course of metabolic changes, physiological and biochemical reactions,
- mental comfort,
- mental and physical performance,
- better metabolism,
- maintaining the body's pH,
- a well-functioning cleansing / detoxifying mechanism.
What to drink? Above all, water. But which kind?
Summer is a special period in which, due to the high temperatures outside, it is very easy to become dehydrated. Athletes and people doing physical work are in a higher-risk group. Excessive sweating and the stimulation of internal processes that use water do not support maintaining its proper level in tissues. It is worth mentioning that it is not only about this… It is essential for maintaining optimal thermoregulation and cooling the body, which also protects against overheating and heat stroke, to which people who spend too much time in the sun or physical workers performing their tasks outdoors may be especially exposed.
When it comes to water, it is best to choose still water that contains more calcium than magnesium. Ideally, the amount of the second element should be in the range of 50-100mg. Of course, hydration is not important only in summer… Depending on the season, the temperature of the water itself is also important. It is recommended to take in cooler fluids (not ice-cold) when it is warm and warmer ones (lukewarm, but not too hot) when it is colder outside.
Depending on the circumstances, a good option may be slightly mineralized water, characterized by a stable and well-tolerated composition. It will provide a portion of essential electrolytes and will also have a positive effect, for example, on the digestive and urinary systems. However, it should be borne in mind that for the efficient absorption of minerals (including from water), a good
condition of the intestines and the level of
vitamin D3 + K2.
People dealing with kidney stones or calcium deposits should avoid highly mineralized waters, that is, those containing more than 1500mg of mineral compounds per liter.
What to drink? In addition to water, you can reach for an isotonic drink
Isotonic drinks, commonly called isotonics, are often seen in the hands of cyclists, football players or runners during training. They are most often available in ready-to-drink form, but you may also come across a powder to be diluted in water. They should not be confused with flavored waters, despite their sweetness and often fanciful color… Let's start from the beginning, though.
They may not have gained as much popularity as other drinks, but they are definitely a better option than typical sweet drinks available in stores, which stimulate thirst beyond normal instead of quenching it. The difference lies in the nature of the solution and the carbohydrate content. Not only do isotonic drinks provide the right amount of electrolytes, they also stimulate thirst only as much as necessary for the body to hydrate. In the end, they will quench thirst rather than stimulate it to reach for another drink.
Isotonic drinks most often contain maltodextrin, fructose or dextrose - not all of them have to be present together, but they may be, depending on the product. Why do we need carbohydrates in a drink at all, since we have said that "sweet drinks" will not be good when it comes to hydration?
In an isotonic drink, where the carbohydrate content is approx. 7-8g/ml, they help maintain hydration and also provide energy for activity. A larger amount of them would change the nature of the solution and, as a result, increase thirst and lead to dehydration.
In addition, isotonic drinks contain the vitamins and minerals most needed to carry out strenuous effort in difficult conditions, such as:
- vitamin C,
- vitamin E,
- sometimes some B vitamins,
- sodium,
- potassium,
- magnesium.
What benefits come from their presence?
- efficient transmission of nerve impulses,
- proper hydration and protection against dehydration,
- antioxidant action,
- replenishment of electrolytes,
- thirst control,
- optimal functioning of the sodium-potassium pump during exercise,
- improve training conditions and reduce the effects of fatigue / exhaustion.
