Hydration is essential for our athletic performance and well-being. Our bodies are mostly made up of water, and we need to maintain an adequate balance of fluids to function properly. During physical exercise, fluids are lost through sweating and breathing, which can negatively affect the athlete's performance and health if these fluids are not adequately replaced.

What can happen if we do not hydrate properly?

Dehydration can have serious consequences, such as decreased physical performance, fatigue, increased risk of muscle and joint injuries, decreased concentration and increased body temperature, which can lead to heat stroke in extreme cases.

What factors should we take into account to know how to hydrate ourselves?

The amount of fluids you should drink depends on several factors:

• The intensity and duration of the exercise
• Ambient temperature and humidity
• The type of sport and the individual characteristics of the athlete, such as weight and height.

It is generally recommended that athletes drink between 500 ml and 1 litre of fluids per hour of exercise, and continue drinking regularly even after finishing their sporting activity to replace lost fluids.

It is important to note that not all fluids are created equal, and some may be more effective than others in replenishing fluids and electrolytes lost during exercise. In general, drinking water is recommended, as it is the best option for hydration and contains no added calories or sugars. However, in long-duration or high-intensity sports, such as cycling or running, it may be necessary to replace electrolytes lost through sweat, such as sodium and potassium, using specific sports drinks.

Don't forget to moisturize your skin

We may not have thought about it, but it is highly recommended to moisturize the skin after practicing sports. During physical activity, the body sweats to regulate body temperature, which can cause dry skin. In addition, depending on the sport practiced, the skin may be exposed to other elements such as the sun, wind, sand, chlorine, among others, which can also affect skin hydration.

Therefore, it is important to moisturize your skin after exercising to restore its natural moisture, help repair any damage caused and keep it healthy.