You drink 0,8lBefore, during and after training, sweat must be taken into account; sweat is mainly composed of water. These losses must be replenished. Depending on the sport the amount is more or less. Hydration status is key to physical performance. It has been proven that physical performance is reduced with dehydration.
Also, it should be noted that the supply of water to the body has to be continuous , as it is not stored in the body. The composition in salts must be adequate for proper assimilation, because if it is too high, dehydration may occur due to osmotic processes.
HOW TO STAY HYDRATED?
We give you some recommendations:
-Drink water constantly throughout the day. The amount varies according to your needs. Particularly if you are going to do sport or spend long periods in the sun (beach, swimming pool...)
-If you find it difficult, you can combine it with herbal teas, coffee, boleros, etc. without overdoing it.
- Limit the intake of other types of beverages ; soft drinks, alcoholic drinks, etc. Juices are not a substitute for water.
- Foods such as fruits and vegetables provide large amounts of water, since it is the main element in their composition. Some examples are watermelon, cantaloupe, lettuce...
-In winter, although many people reduce their water consumption, it is necessary to continue to provide the recommended amounts to be able to carry out vital functions.
WHAT ARE ELECTROLYTES?
Electrolytes are particles that help regulate the balance of fluids in the body. They are important as they allow nerves and muscles to carry electrical impulses. They are found in blood and other body fluids.
The kidneys are responsible for maintaining the concentration of electrolytes in the bloodstream.
Electrolytes are sodium, potassium, calcium, bicarbonate, chloride and bicarbonate.
ISOTONIC, HYPOTONIC AND HYPERTONIC DRINKS
- Isotonic drinks: in their composition should contain between 6-8g of glucose per 100ml. They have an identical balance of nutrients, such as sugars and electrolytes, that are normally found in the body. They help to prevent muscle cramps and delay the feeling of fatigue.
- Hypotonic drinks : have a lower balance of carbohydrates and electrolytes than those present in the body, but higher amounts of sugars and potassium.
- Hypertonic beverages: have higher amounts of dissolved substances, including water, carbohydrates and electrolyte
WATER WITH L-CARNITINE
L-carnitine is a molecule that transports fatty acids into the mitochondria. There they are converted into energy and used as fuel in the body. It is an amine synthesised from two essential amino acids, lysine and methionine.
Around 98% of the body's reserves of L-carnitine are stored in the muscles, heart and brain.
Drinks containing L-carnitine are recommended before training to promote the utilisation of fats as an energy substrate.
It also helps to improve physical performance and increase energy.
The recommended daily dose is generally between 500-3,000 mg per day.