WHY IS HYDRATION VITAL TO OPTIMISE ATHLETIC PERFORMANCE?

Water is the most vital element for human health. We can survive a few months without food but only 3 days without water. Getting enough water every day is one of the keys to a healthy body.
Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones. Water has no calories, so it can also help with managing body weight and reducing calorie intake when substituted for drinks with calories, such as sweet tea, store bought fruit juices or regular sodas.

Why is water so important ?

● Regulates the body’s temperature.

● Dissolves minerals and nutrients to make them accessible to your body.

● Carries nutrients and oxygen to cells.

● Lubricate and cushion joints.

● Protects your spinal cord and other sensitive tissues.

● Get rid of wastes through urination, perspiration, and bowel movements.

How much water do we need in a day ?

Female athletes should aim to drink 3L/day and men should aim to drink 4L/day.

How can specific beverages, such as sports drinks help to maintain a state of euhydration, vital for an athlete’s optimal performance ?
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Euhydration being the optimal state of total body water content as regulated by the brain.Sports drinks, also known as electrolyte drinks, are functional beverages whose stated purpose is to help athletes replace water,electrolytes and energy before, during and especially after training or competition.

What do these sports drinks do ?

The replacement of carbohydrates is essential to bring energy to the body, being the main fuel source during exercise.
They are also the main tool to delay the onset of fatigue & the use of muscle glycogen.
When talking about replacing electrolytes : Sodium is the electrolyte superstar when added to drinks during exercise. It can stimulate the delivery of water to the small intestine and help maintain the volume of extracellular fluid.
Drinking fluid during exercise to replace the fluids you lose when you sweat is essential.
That way, you'll reduce the risk of heat stress, maintain normal body function, and maintain performance levels.

CHO’s An isotonic sports drink is a 'typical' sports drink that contains 40-80g of carbohydrate per liter (4-8% carbohydrate solution).Sodium (NA+)
The body loses an average of 805mg of sodium per liter of sweat loss

Drinks to avoid when being an athlete
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● Alcohol
● Sodas
● Store bought fruit juices
● Excess caffeine
● Energy drinks

You are what you drink.