Our bodies are 60% water and it is vital in every system. It transports nutrients & oxygen to cells, supports energy metabolism, regulates body temperature (thermoregulation), acts as a cushion and shock absorber for joints, organs & the fetus during pregnancy, helps with digestion & elimination of wastes, and maintains muscle elasticity to prevent injuries. When dehydrated, performance in exercise and sporting events is significantly reduced. Sqwincher Ind
Adequate hydration prior to exercise and during exercise promotes efficient sweating, which is the body’s natural mechanism for cooling itself during intense physical activity and reduces the risk of heat-related illness such as heat exhaustion or heat stroke. It also helps to keep blood pressure in check, and lubricates joints and muscles, reducing the risk of strained or sore muscles.
Hydration for Sports & Workplace Performance: What You Need to Know
Athletes should aim to drink fluids that are a close match for the amount of sodium lost in sweat. This can be achieved by drinking carbohydrate-electrolyte beverages. It is recommended to consume a small amount of fluids with electrolytes (such as salt) before exercise, and then to choose a beverage during workouts that is appropriate for your sweat rate, your preference for carbohydrates & calories, and the amounts of sodium you lose through sweat.
Thirst is a good indicator of hydration status, but it should be combined with other self-assessment tools like urine colour and mouth dryness. Using the combination of all three provides the best chance for athletes to achieve optimal performance.