The Importance of correct hydration by Victory Endurance

Adequate fluid intake during physical activity delays fatigue, improves performance and prevents dehydration.

 

 

Our collaborator Victory Endurance tells us on this occasion the importance of a correct hydration in the performance of the athlete

Water represents around 60% of body weight. Without it, life would not be possible since the functions it performs within the body are vital: it helps to maintain body temperature (thermoregulation), contributes to the lubrication of joints, creates a conducive environment for the digestion, absorption and transport of nutrients and collaborates in the elimination of metabolites, among others.

The percentage of water varies according to age, sex and body weight. Children have a higher percentage of water than adults, and adults more than the elderly.

Adequate fluid intake during physical activity delays fatigue, improves performance and prevents dehydration.

When choosing a rehydrating drink, there are several aspects to consider. These include the importance of fast-absorbing carbohydrates and certain minerals. The carbohydrates provide us with energy (thus improving sports performance), stimulate the absorption of water at the intestinal level and also provide a pleasant taste to the drink.

On the other hand, minerals, especially sodium, replace sweat losses, help maintain the optimal balance of electrolytes and, because of their salty taste, generate a sensation of wanting to continue drinking, which is ideal to continue rehydrating.

Here are some parameters to keep in mind for proper hydration, before, during and after exercise:
 

The Functional Waters:

BEFORE THE ACTIVITY

Ingest 100 to 200cc every 15 minutes, completing 500ml 1 to 2 hours before exercise to eliminate excesses.

DURING THE ACTIVITY (training or competition)

Use sports drinks with carbohydrates and electrolytes. Cool drinks Ingest 100 to 200cc every 15-20 minutes even if you're not thirsty. Do not wait until you feel thirsty to start drinking.

AFTER THE ACTIVITY

Drink 500cc at the end of the activity, and 150cc each 15 minutes until the lost volume is completed. Avoid diuretic drinks. Use sports drinks with carbohydrates and electrolytes. Beverages that provide protein and amino acids for recovery are also recommended.

 

Functional waters are one of the new trends. These are waters that provide added benefits for health and are intended for varied sectors of the population, but especially for athletes. 

Some of the ingredients that these functional waters contain are: L- Carnitine (associated with burning fat), caffeine (stimulates and provides a boost of energy when it is difficult for us to exercise) or taurine (provides energy).

Some companies already provide products that emphasize health and well-being, and are increasingly popular in the sports sector, following the trend of consumers looking for functional drinks for an active lifestyle.

 

Recovery

A very important factor, but one that is often forgotten, is to provide the body with the necessary help to recover from physical effort and to eliminate the toxins produced during it. But not only proper rehydration is important after physical exercise. Most of the metabolic activity is focused on repairing muscle fibers and tendons that have been damaged during competition. Therefore, it is necessary to try to correct at all levels, that is, both muscular and energy reserves (glycogen) and to rehydrate the body, in the most effective way.

Proteins help us in the work of muscle recovery, and should mainly be taken after training, because at that time the assimilation of nutrients is greater, because you need to replenish everything you have lost and also need raw materials to replace the damage produced during training, match, race, etc. In this period, the consumption of whey protein is recommended, since its assimilation is rapid. However they are also an excellent option before training, when it has been a while since the last food intake, to avoid the loss of muscle mass during training, game, race, etc.

Our Recommendations

Iso Energy: Revolutionary formula that combines simple and complex carbohydrates, amino acids, antioxidants and electrolytes. Specially designed to rehydrate, optimize and increase resistance during training. It also improves gastric emptying which avoids discomfort caused during the ingestion of fluids during exercise. How to use: take a serving (30g), every 45 minutes of intense exercise. When the duration of the exercise is less than one hour, it is recommended to take a portion 30 min. before to ensure an adequate level of energy and electrolytes during exercise.

Iso Carbo: Especially suitable for intense training sessions or demanding competitions. Delays fatigue and improves performance because its studied ingredients are capable of providing more carbohydrates, that is, more energy, in the same amount of volume than a conventional isotonic drink. Maintaining the contribution of mineral salts and, of course, with the same digestibility to ensure rapid assimilation and, therefore, proper hydration. How to use: Before and during a prolonged or intense exercise mix 30 g. (a saucepan and a half) of product dissolved in 350 ml of water. With this solution we obtain an approximate carbohydrate concentration of 7,5% and a very low osmolality (202 mOs / kg water). .

Total Recovery: It is a supplement specially designed for all those athletes who need to maximize their recovery after an intense training session. Each of its components has been selected and scientifically tested to achieve a good recovery and thus improve performance in competition or in daily training. How to use: To ensure maximum recovery and minimize muscle damage, take one shot immediately after exercise. It can also take 30 min. before the end of a long workout (2-3 hours).

More information: http: //www.victoryendurance.com/