Training articles

How to manage hydration in the race?

Our collaborator Entrenaonline tells us this important factor in the practice of sports in the summer



A dehydration Severe reduces physical performance and increases the risk of heat illnesses, but drinking too much can also be harmful or uncomfortable.


Each athlete is different, since each one has different sweat losses and different opportunities to drink liquid during physical exercise or competition.


You need a personal hydration plan and a specific role must be represented for its development. Remember that humans do not adapt to dehydration, but you can learn to suffer less.


These three steps can help guide hydration practices


Begin the session well hydrated. If the color of the urine is darker than what is normal in an athlete, then you may not be drinking enough


Develop a fluid intake plan for physical training

This should be based on different information, such as the usual losses of sweat, drinking opportunities in each sport, and information that accumulates about comfort and thirst


Check if you are "salt sweat"

In the event that you are a "salt sweat", you may need drinks with more mineral salts, specifically sodium, and, when sweat losses are high, more salt at meals.


To check if you sweat salt, wear a black shirt in training and check if you have salt rings (white powder) under the arms and chest.


More information


Information based on medical information for athletes, International Olympic Committee


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