Hydration of the athlete before and during training is important to improve muscle performance, avoiding cramps, for example, in addition, good hydration prevents imbalances in the body that lead to deterioration in the ability to perform exercise. Intake of about 2 liters of fluid daily is recommended, but in training periods where there is muscle wasting and too much sweat water loss, the need for hydration may be much higher.
Hydration is vital to the athlete's performance in the practice of any physical exercise, so it is recommended:
- fluid intake during the day,
- Intake of 500 ml of liquid 2 hours before,
- Intake of 250 to 500 ml of liquids 15 to 30 minutes before exercise,
- ingestion of 180 to 250 ml of fluids during training.
The fluid intake during training is very variable and depends on the previous hydration and the wear and tear of the type of physical exercise. For long-term or high-intensity activities it is recommended to add 5-10% carbohydrate to beverages, both before and during training, which may be in the form of sucrose, glucose, fructose and maltodextrin. The use of fructose-only beverages, which may cause gastrointestinal disturbances, is not recommended.
Alcoholic beverages, carbonated drinks, black tea, mate tea, coffee and concentrated fruit juices are not recommended for hydration during physical activity.
Useful links:
- Athlete Feeding
- Nutrition for the athlete
