Drinking water is a simple act, but often neglected. However, hydration plays a central role in our daily well-being and athletic performance. Conversely, even mild dehydration can have immediate effects on energy, concentration, and physical comfort.
In this article, let's discover why hydration is so important, how to spot the signs of dehydration, and what good practices to adopt to stay in great shape.
Why is hydration so important?
Our body is composed of about 60% water. This water contributes to:
-
The regulation of temperature (especially during exertion).
-
The transport of nutrients to the cells.
-
The elimination of toxins by the kidneys and sweating.
-
The proper functioning of muscles and joints.
Without sufficient water intake, these mechanisms quickly deteriorate.
The signs of dehydration
Dehydration can be insidious, as it often starts with mild signals:
-
Intense thirst.
-
Dry mouth.
-
Unusual fatigue.
-
Difficulty concentrating.
-
Dark urine.
During physical exertion, these signs may be accompanied by cramps, dizziness, or decreased performance.
The consequences of dehydration on sports
Even a loss of 1 to 2% of body weight in water can significantly reduce athletic performance.
-
Muscles tire more quickly.
-
Recovery is slower.
-
The risk of injury increases.
That's why drinking regularly before, during, and after effort is essential.
How to hydrate properly?
1. Daily
-
Drink between 1.5 and 2 liters of water per day, depending on your weight and activity.
-
Spread out the intake (don't wait until you're thirsty).
-
Prefer water, but also infusions or water-rich foods (fruits, vegetables).
2. Before sports
-
Drink a large glass of water 1 hour before the activity.
3. During sports
-
Drink small sips every 15 to 20 minutes.
-
Adjust the amount to the duration and intensity of the effort.
4. After sports
-
Replenish lost fluid reserves.
-
Supplement with electrolytes (mineral salts) in case of prolonged or very intense effort.
Conclusion
Hydration is a fundamental pillar for health, comfort, and performance. Conversely, dehydration weakens the body and reduces the desire to move.
👉 Drinking regularly, listening to your body, and adjusting your intake according to the effort are simple actions that make all the difference.
Don't let thirst dictate your energy: anticipate, hydrate, and fully enjoy your sports activities.
