How to Properly Hydrate During Intense Physical Exercise

According to several experts, about 60% of our body composition is made of water, and in our muscles, this value grows a little more (around 75%). Water gives shape and structure to the cells, it’s present in all chemical reactions of the body, it helps regulates body temperature and facilitates the transport of oxygen and nutrients in our body.

An important role that water plays in our body is most evident when we practice physical exercises, especially since we lose a large amount of this liquid through sweat. Thus, correct hydration brings benefits for health, saving the body and ultimately improving performance.

Even a loss of 10% of body water can lead to serious effects, such as dizziness, difficulties in concentration, muscle spasms and kidney problems. And if the loss is more than 20%, it can be fatal.

In order to avoid dehydration, we must always remember the most suitable times to drink for sports, which would be early morning and late afternoon. Other recommendations are to avoid prolonged physical exercise on days with high temperatures, opt for a light and comfortable outfit and never forget to drink water or isotonic drinks (sports drinks) during the practice (for activities that exceed one hour of duration and/or high intensity with excessive sweating).

Isotonic drinks are responsible for the replacement of electrolytes, which are a combination of sodium, potassium and other nutrients eliminated in sweat. Key ingredients which the body needs.

The most efficient way to keep the body hydrated in its physical exercise routine, according to Physical Education teacher Eduardo Emilio Lang Marés da Costa, is to ingest on average 500 ml of liquids two hours before practice. Avoid soft drinks, excessively acidic juices, alcoholic beverages and hot drinks.

During exercise 100 ml of water or isotonic every 20 minutes of continuous physical exercise and maintain hydration two hours after the end of the activity – in this case, the ideal situation is not to reach the state of thirst sensation (because thirst is an indication of dehydration).


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Richard Presley

A purple belt in Brazilian Jiu-Jitsu, Richard is the owner and primary writer of Attack The back. Check out my About Me Page to learn more!