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The Power of Hydration

In my opinion, water is the most important and essential nutrient - even though it does not provide our body with energy. Roughly 60% of our body weight is H20 and 2/3 of that water is found inside of our cells (intracellular water).

Our muscle tissues, which are of obvious importance to athletes, is approximately 70% water. This is why water is crucial to sport performance.

๐—›๐—ฌ๐——๐—ฅ๐—”๐—ง๐—œ๐—ข๐—ก ๐—™๐—ข๐—ฅ ๐—”๐—ง๐—›๐—Ÿ๐—˜๐—ง๐—˜๐—ฆ

Pre training: At least 4 hours prior to exercise, it is recommended that 400โ€“600 milliliters be consumed. Within 10โ€“20 minutes before exercise, drink another 200โ€“300 milliliters.

During training: Your goal should be to maintain a plasma volume and electrolyte balance, a loss of water of 2-3% of body weight can decrease performance by decreasing cardiac output. Consuming 200โ€“300 milliliters every 10โ€“20 minutes during exercise will help prevent water losses that might otherwise exceed 2โ€“3% of body weight over the course of exercise or competition.

Post training: After exercise, two to three cups of fluid should be consumed for every ยฝ kg lost during exercise.

Replacement fluid consumption should begin as soon as possible to accelerate recovery. However, athletes should avoid drinking large quantities of water in a short period of time immediately following exercise.

๐—”๐——๐——๐—œ๐—ง๐—œ๐—ข๐—ก๐—”๐—Ÿ ๐—ช๐—”๐—ฌ๐—ฆ ๐—ช๐—”๐—ง๐—˜๐—ฅ ๐—•๐—˜๐—ก๐—˜๐—™๐—œ๐—ง๐—ฆ ๐—ข๐—จ๐—ฅ ๐—•๐—ข๐——๐—œ๐—˜๐—ฆ

๐Ÿ’งIt helps our body to cool itself

๐Ÿงฌ Provides structural integrity to cells

๐Ÿ—‘๏ธ Helps the body deliver nutrients and remove waste

๐Ÿš€ Forms the basis for blood plasma.

Remember, the adequate intake (AI) for water from all sources (both fluids and foods) is 3.7 and 2.7 liters per day for men and women over the age of 19, respectively. Approximately 80% of daily water should come from fluids, so 3 and 2.2 liters of fluid consumption per day is recommended for men and women, respectively.

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