Rehydration for Athletes

swim water

Water makes up 40-70% of the total body mass, and it varies depending on gender, age and body composition. One of the main characteristics of the exercise is a waste of water from the body by sweating. It is therefore important to know the right way and the right time to replace the fluid.


Water makes up about 65-75% of the total weight of muscle and about 10% of the total weight of adipose tissue. Therefore, variations in the amount of muscle and fat tissues among individuals contributes to differences in the total amount of water in the body (those with a higher proportion of body fat have less water in the body, unlike the majority of people whose predominant muscle tissue).

The amount of water that will be lost during exercise depends on the air temperature and humidity, as well as the intensity and time spent on practicing. High temperature, high humidity, long and highly intensive exercise leads to sweating, which consequently leads to a large loss of water from the body. It has been proven that dehydration is an important factor in athletic performance, which may lead to a considerable decrease in capacity. For this reason, it must be taken to ensure that athletes are properly hydrated. This may be very well observed in marathons and bike races where athletes throughout the race take fluid at regular intervals, in order to be adequately hydrated and therefore allow maximum expression of their potential.
There are various protocols of fluid intake. Here will be referred to only one of them who is very practical and applicable and provides some basic guidelines that athletes can then customize in according to their needs:

1. drink 400 to 600 ml of fluid two to three hours before exercise
2.  drink 150 to 300 ml of fluid 30 minutes before exercise
3. drink no more than 1000 ml of liquid per hour, spaced at equal intervals of 15 minutes
4. add a small amount of sodium in liquid
5. not impose a restriction of salt in the diet
6. add a little amount of glucose to your drink, it enhances the absorption of water and gives extra energy

How to tecover your body after an intense training

After an intense train there are steps that we should do for us. For our body. It  deserves this because the intensive exposure to the sun, dust and sweat has damaged your skin, your hair..
Now is the time to take care of your skin.
Your skin is in desperate need of moisture. Treat yourself with a powerful moisturizing cream, such as night cream.
Body skin peeling is also an inevitable part in the process of the skin recovery so, add to the list of your beauty a monthly skin exfoliation. You can use an abrasive cream to exfoliate dead cells impurities caused by excessive exposure to sunlight and after use of various creams and protective factors. Also, using sugar as a peeling method gives good effects, though can not be used for all types of skins. A clear skin will retain a large portion of nutrients from a cream and will look healthy and full of vitality. A hydrating mask will make the skin look nice, adding an extra softness. The best results can be achieved if the hydrating mask is applied immediately after showering.  Those who drink too much alcohol should be very careful, because alcohol can create photosensitivity.

Give life to your hair!
Your hair was “tortured” with sun, salt, chlorine and wind, so do not forget that intense hydration is needed to regain the health of your hair.

Detoxify your body!
Detoxification is the key for this season. Using a detox diet is like a miracle, your hair and skin will radiate health, and you will be full of energy. Avoid sugar, wheat and dairy products for a few weeks, and replace them with fresh fruits and vegetables to revitalize the entire body.

Be open to new ideas!
You have to focus on new ideas that can motivate and can give you power.

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