Water constitutes about 60% of our body weight, therefore it is vital to the proper functioning of the organism. It is used to detoxify the body functions as waste substances, bone and joint lubricant, solvent for nutrient transport, metabolism activator, among others.

Normally it takes is about two liters of fluid, to be carried out all the necessary processes in the body; at least one liter of pure water should come. By the time the person presents a sensation of thirst, it is because there is some degree of dehydration.

When physical activity is done with much more reason should have greater control of hydration, and that through sweating can lose up to 1% of body weight, this mechanism is in order to maintain the temperature at 37 degrees and is not standing for weight loss as many people believe.

The sweat is composed of water (99 percent) and some nutrients, mainly sodium and chlorine; and in very small quantities, potassium, magnesium, calcium, iron, copper and zinc.

When exercise is done in less time at a time it is enough to replenish the loss of water if more than one hour of exercise is a sports drink or fruit juice to provide carbohydrates and electrolytes needed.

Ideally, fluid replacement every 15 to 20 minutes to avoid complications. Dehydration in extreme heat and humidity could cause death to a person in 30 minutes. Besides dehydration decreases performance, the person may experience fatigue, cramping or abnormal sensations in the body.

When intense sports such as a marathon or triathlon are performed should be planned fluid intake several days before the competition to provide the body with enough water. Hydration must be regular and in small quantities to avoid overloading.

It is important to use the sports drink days before the competition to make sure it does not cause any discomfort. Some important details to keep in mind when choosing a sports drink are:

  • Not choose energy drinks because they contain large amounts of carbohydrates that can cause stomach upset and even diarrhea.
  • You should verify that the drink does not contain stimulants like caffeine, which wear reserve of energy in the body.
  • The ultimate moisturizer is water, no clutch, consume it in small portions.
  • Check that the beverage supply about 14 grams of carbohydrates (which come from glucose and fructose), 30 mg of potassium, 100 mg sodium, containing no gas and that tastes good.