The keys to always staying well hydrated 馃挦馃

Something as simple and obvious as hydration during sport can sometimes become a serious problem if we fall short or even overdo it.

With these guidelines you will know the correct way to hydrate yourself before, during and after an activity.


In the days before a long training session or competition, pay special attention to hydration from the moment you wake up. Increase the number of glasses of water you drink and try to hydrate a little more than usual in the two hours before the start of your workout.


When you're active, don't wait until you're thirsty to drink. The moment you start feeling thirsty means that dehydration has already started. Prevent this moment and drink before you feel thirsty, even if you don't feel the need to.

Take small doses of water or isotonic drink every 20 to 25 minutes. IT IS it is preferable to be cool, between 15 and 20 degrees, adding ice cubes if necessary, especially in the summer months or on hot days above 25 degrees.

Don't drink too much. Just as it is a mistake to drink too little, it is also a mistake to drink too much water. If we do, we will be too hydrated, which leads to a loss of sodium in the blood due to excess water and consequent tremor and loss of strength.

To know if your hydration status is good, look at the color of your urine. If it has a light color, it means that you are well hydrated, while if it has a different color than usual, such as intense yellow, it means that you are in the process of dehydration.

The darker the color, the greater the dehydration, which can put your health at risk. In such situations, do not think twice and go to the health services.

After long training sessions or competitions lasting several hours, we must emphasize rehydrating our body, which will be done slowly in the days following the activity.

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