During exercise, proper hydration is crucial for maintaining performance and well-being. Excessive fluid loss can lead to reduced endurance, poor concentration, and muscle cramps. Here are some tips to keep your body optimally hydrated during training.
Feeling thirsty: For a long time, it was believed that drinking when thirsty was a mistake, and that the onset of thirst would result in a loss of performance. The longer it goes on, the more it appears that this was a false assumption. Drinking when thirsty, during 60-90 minute exertion, at low intensity and in cool ambient temperatures, may indeed be a sensible recommendation, even in sports.
Regular, planned drinking: In all other athletic situations, it's important to plan your fluid intake and drink small amounts regularly rather than large amounts at once. For example, during longer activities, you should aim to drink approximately 100-200 ml of water, an electrolyte-containing drink, or a carbohydrate-containing drink within 15-20 minutes. This helps to continuously replace the fluid lost through sweating.
Sports drinks: You should especially consume sports drinks during intense or longer sessions (> 90 minutes). They contain carbohydrates and often electrolytes (minerals), thus providing the body with energy as well as fluids.
If you would like to know more about your fluid loss during exercise, we recommend the Drinking amount calculator by Swiss Sport Nutrition Society.
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