Proper hydration is a key factor for optimal athletic performance. After completing the physical assessment and ruling out potential anemias and deficiencies in associated micronutrients, poor hydration and muscle mass deficit are the two most significant risk factors for early fatigue development.

Therefore, to prevent fatigue, it is crucial to adopt good daily hydration practices and tailor them to our training sessions, ensuring that we arrive at El Cruce nutritionally equipped in the best possible way.

Why is hydration so important in sports?

Much of our body is composed of "WATER," more than half of our weight, depending on our age, sex, and physical condition. Every cell, tissue, and organ in the body needs water to function properly. In addition to providing our body with all the water it needs to carry out most of the reactions it performs 24 hours a day, we must replenish it during physical activity to prevent dehydration. Water is essential for good health. Emphasizing the importance of hydration in preventing fatigue, it is worth noting that muscle mass is 80% water, so good hydration goes hand in hand with good muscle mass, both key factors for athletic performance

During physical exercise, muscles generate heat and the body needs to dissipate it to prevent overheating and maintain proper functioning. Water plays the role of transporting heat through the bloodstream to the skin, where it is evaporated as sweat. When we become dehydrated, our heart rate increases and the heart works harder. As blood volume decreases, so does the delivery of nutrients and oxygen to cells and muscles, resulting in decreased energy production. To prevent dehydration, it is essential to implement a hydration plan tailored to our nutritional status, age, rate and type of sweating, and the duration and intensity of the physical exercise or sport we engage in.

Es crucial not to wait until we are thirsty to hydrate ourselves, as thirst is a late symptom of dehydration. However, we should be aware that the following symptoms indicate that we are likely dehydrated:

Reduced urination or darker urine color
Dry mouth
Drowsiness or fatigue
Extreme thirst
Headache
Confusion
Dizziness or feeling lightheaded
Absence of tears
One of the cornerstones of nutritional training and athletic performance is strategically planned hydration for various stages of physical exercise or competitions, along with appropriate supplementation when necessary.

What should we consider for the personalized hydration plan?

Duration and intensity of physical activity.
Hydration timing: before, during, and after physical activity.
Type of hydration drink or gel to choose.
Need for adding salts or salt tablets.
Sweat rate and type of sweating.
Nutritional status and dietary goal.
Environmental conditions (temperature, humidity, sun, wind, etc.).
A reflection based on our experience: "A well-hydrated athlete achieves better performance and results in their discipline, surpassing and achieving better outcomes."

The key lies in the proper and personalized planning of your hydration plan.

Here's a general hydration guide for you to keep in mind during your training sessions until we can tailor it to your specific needs.

In general terms, and excluding specific medical conditions, it is advised to drink between 1.5 to 2 liters of water per day, plus an additional 1 liter for every hour of physical activity.

Before Physical Activity:

If we are awake, we should drink 300 to 500 ml of fluids between 4 and 2 hours before, and at least 1 glass of water 30 to 15 minutes before.

During physical activity, hydration will depend on the intensity, duration, and type of sweating:

For workouts lasting less than 1¼ hours:

Understood! Here's the translation of your instructions: We don't need to hydrate during the activity if we are well hydrated beforehand, although it's optional. Water alone is sufficient, except in conditions of high heat/humidity/sun exposure or for individuals with salty sweat, where electrolytes or salt with water may be necessary. The replenishment of carbohydrates during the activity will be evaluated based on intensity and the carbohydrate intake from the preceding meal. These cases will be evaluated individually.

For workouts lasting between 1¼ to 3 hours:

If exercise or competition exceeds 1¼ hours, hydration during the activity is mandatory.

In the first 40 minutes, hydration will be with water every 10 to 20 minutes according to individual needs, influenced by weather conditions. However, if the personalized carbohydrate goal has not been met, direct use of isotonic drinks, food, or gels containing carbohydrates with water is advised. From 40 minutes onward, it will be necessary to replenish glucose and electrolytes, which can be done in three ways:

With isotonic drinks every 10, 15, or 20 minutes.
With carbohydrate-rich foods and salts + water (must be individualized).
With sports gels (containing sufficient sodium or supplemented with salt tablets), accompanied by the necessary amount of water to achieve a carbohydrate (CHO) dilution of 6-8%, every 10, 15 to 20 minutes. For example, if a gel contains between 25 to 30 grams of CHO, you should drink water every 10 to 20 minutes until you reach 400 ml of water. After reaching this point, continue every 10 to 20 minutes with isotonic drinks or with 1 gel per 400 ml of water. It's important to note that many gels on the market have low sodium content. Choosing these gels can lead to hyponatremia (low blood sodium), which can cause symptoms such as nausea, dizziness, disorientation, and potentially lead to neurological collapse and loss of consciousness. In cases where the gel has low sodium content, electrolytes or salts should be added. As we can see, it's not straightforward, which underscores the vital role of a sports nutritionist in adjusting the use of beverages, foods, and sports supplements. These should be tested during training sessions to assess individual tolerances and find the best options.

In these cases, it's also useful to use gels with caffeine, as it helps reduce the perception of effort and delays the sensation of fatigue. The amount of caffeine should also be individualized based on each athlete's weight.
For physical activities lasting more than 3 hours:
In longer races or physical activities, the risk of dehydration is higher, so the amount of fluids to be ingested per hour should be individualized based on each person's sweat test. Additionally, for these distances or in shorter races, individuals with salty sweat (higher sodium content in sweat) will find that isotonic drinks and gels with water alone may not be sufficient. In such cases, electrolytes or salts should be added every 30 minutes to 1 hour. It's crucial to seek guidance from a sports nutrition specialist in these cases to ensure proper hydration and nutrition strategies tailored to individual needs.

When exercise is expected to last longer than 4 hours, it becomes necessary to use solid foods. If solid foods are not feasible, liquid supplements or energy bars should be used, and hydration should be adjusted accordingly to minimize digestive issues. We will expand on this in the hydration and intra-race nutrition strategy note later. A very common example that leads to digestive intolerance, with symptoms like nausea, abdominal pain, and vomiting, is hydrating with isotonic drinks after consuming a salty food or gel. This can cause hyperosmolarity in the stomach, which is the root cause of discomfort.

When exercise is expected to last longer than 4 hours, it becomes necessary to use solid foods. If solid foods are not feasible, liquid supplements or energy bars should be used, and hydration should be adjusted accordingly to minimize digestive issues. We will expand on this in the hydration and intra-race nutrition strategy note later. A very common example that leads to digestive intolerance, with symptoms like nausea, abdominal pain, and vomiting, is hydrating with isotonic drinks after consuming a salty food or gel. This can cause hyperosmolarity in the stomach, which is the root cause of discomfort.

Post-Activity

Once physical activity is finished, it's crucial to hydrate every 1 to 2 hours within the first 6 hours, regardless of thirst. It's also important to consider replenishing electrolytes to prevent cramps and muscle glycogen to prevent fatigue in the next training session.

We support you in your nutritional preparation for EL CRUCE so that you arrive in the best possible condition, without nutritional risks or risks to your health.

At Equipo Nutricional, we always work to improve your well-being, body composition, quality of life, and enhance your athletic performance.