Back then, I paid very little attention to hydration.
As a result, I found myself in a poor shape, cramping all over (not just the kind of cramps that pass after 10 seconds) and proudly finishing last.
This experience led me to seriously reconsider the importance of hydration and understand just how crucial it is for sport performance.
Have you ever felt unusually tired during a workout, blaming your lack of motivation, stress, or even your coach for this fatigue? While these factors can play a role, there's another often overlooked component that might be the key to your performance: proper hydration.
Let's break it down...
Hydration often comes last in people's mind. Many people think that drinking 1 or 1.5 liters of plain water a day is enough to support their physical activity and daily requirements. In reality, for athletes and highly active people, proper hydration is a touch more complex and plays a much more crucial role in sports performance than just drinking your liter of water.
WHAT DOES PROPER HYDRATION MEANS?
Being well hydrated isn't only about drinking water, but having the right balance of electrolytes too.
See, electrolytes are essential minerals – such as sodium, potassium, calcium, and magnesium – that regulate many bodily functions. They maintain fluid balance within and between cells, ensure proper muscles/nerves function, and maintain the body's acid-base balance.
During intense exercise, we lose a lot of these electrolytes through sweat (mainly sodium). That’s why drinking plane water during your physical activity can dilute your electrolyte levels, worsening fatigue.
When the term “electrolytes” is used, it is generally referring to the following components:
Sodium: sodium is essential for maintaining fluid balance and can easily be found in table salt and broths. I often add a pinch of sea salt to my drinks when summer time and hot temperature comes around.
Potassium: vital for muscle function and can be found in bananas, sweet potatoes or spinach. Banana porridge #oatysludgy have been my go-to post-workout for month now!
WHEN DEHYDRATION COMES AROUND...
During this first triathlon, I had all of the signs that confirmed that I was dehydrated.
Intense thirst, muscle cramps, excessive fatigue, dizziness and dark urine were all checked.
Now that I pay way more attention to these signs and adjusting my hydration to include not just water, but also sources of electrolytes, I've seen a significant improvement in my performance and haven't encountered a dehydration state since then.
If you struggle to have adequate amount of fluids, here a few tips that might be helpful.
1. Always have your water bottle with you: Keep a water bottle handy, whether at work, home, or on the go. Refill it regularly to ensure you drink throughout the day.
There is a reason why I carry my water bottle with me 24/7. Without it, I feel anxious like a fish out of water.
2. Add salt to your meals: a pinch of sea or Himalayan salt in your pre- and post-workout meals can help maintain your sodium level.
3. Incorporate electrolyte-rich foods: like bananas, sweet potatoes, avocados, nuts, and seeds in your daily diet.
4. Use electrolyte powders or tablets: Supplementing with electrolyte powders or tablets are super convenient, transportable and very affordable.
By following these simple tips, you can maintain optimal hydration, maximise your sports performance and avoid last position on your future competition (totally okay though).
Let's stay hydrated and perform at our best!
Passionately,
Max & Ben
Written by Maxime Dupont
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