Sports nutrition advice

Guide to hydration

1% dehydration = 10% less performance.
This tells you the importance of hydration, whether you are athletic or not. The body, in the most extreme cases, can withstand 3 days of dehydration. Beyond that, it is certain death. Do not drinkespecially when one is sporty, it is subjecting one’s body to phases of extreme suffering and physical sequelae.
But how much to drink? What are the benefits of good hydration for athletes? Wikifit tells you everything you need to know about hydration.

What is hydration?

The role of water

Hydrolysis reactions

Water is involved in biochemical or enzymatic reactions that require a molecule of water to complete their functions (hydrolysis).

Maintain thermoregulation (sweating or overabundance of urine)

That is to say, keep the body temperature at 37°C either by sweating if the outside temperature ever rises, or by overabundance of urine when the temperature drops (the body tries to save as much heat as possible by limiting perspiration and therefore is regulated via a greater excretion of urine).

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Like the cerebrospinal fluid in which the brain is bathed or the amniotic fluid in which the fetus is bathed in pregnant women.


By the drainage of organic waste and the fact that it promotes the transport of lymphocytes (white blood cells) and antibodies, as well as many other molecules in the body.

Fast digestion

Indeed, after leaving the stomach, water is very quickly absorbed by the small intestine (mainly in the duodenum and jejunum). There may also be absorption from the stomach and colon. According to a recent study, water is visible in the cells only 5 minutes after ingestion.
The rate at which the body’s water is renewed depends on how we hydrate ourselves. In effect, the more water a person consumes, the faster the “body” water is renewed.

Maintain acid-base balance

In effect, the pH of the body undergoes changes when we train and when we eatespecially if protein intake is high. It is water and the renal excretion of water that balances the pH of the body. Otherwise, the body becomes acidified and this acidification is responsible for a number of pathologies: injuries, insufficient muscle recovery. In case of chronic acidity, serious illnesses await: cancer, diabetes, cardiovascular disorders, etc.

Hydration: an essential element for your physical fitness

Informative table on the average water consumption by the body

Water consumption by the body

Factors that increase the risk of dehydration in athletes

Difficulty hydrating during exercise
Not preparing a water plan
Reduced water intake before exercise
Ignorance of the water needs of an athlete
high temperatures

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The benefits of good hydration for athletes

Increase in the duration of the effort
Decreased heartbeat
Reduced risk of cramps
Body temperature balance
Better transport of nutrients (electrolyte and trace elements)
Faster recovery
Faster removal of organic waste and free radicals
Rebalancing the body’s pH

How to properly hydrate yourself?

Hydration before, during and after exercise

What are the preferred drinks?

Best drinks for sports
“Energy” drinks are not a good source of hydration. Prefer energy drinks, to reconstitute yourself.

We advise you to favor energy drinks rather than energy drinksbecause energy drinks are only a “fake energy boost” unlike energy drinks, which provide nutrients (vitamins and minerals) and macronutrients (carbohydrates, proteins). Mineralized water is also an indisputable basic asset.

What sports drink?

Prepare your “homemade” drink for endurance or bodybuilding

Prepare your training drink

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