If you are one of those who frequently forget the water bottle to go training, read carefully what it implies for your body and your performance lack of hydration adequate.
Focusing on your health, in the following table we show you the Effects that cause the loss of water in the functioning of your body:
But in addition to these serious consequences, dehydration causes a decrease in sports performance, so that the loss of a 1% dehydration already represents a decrease of 5% of the yield and if we reach an 5% dehydration, the yield will be reduced by an 30%.
Source: Wilmore & Costill (1999)
Therefore, we indicate basic guidelines that you can apply in your workouts and competitions to bring an adequate level of hydration (Palacios Gil-Antuñano et al., 2008):
Now you know, if your health you want to protect and your performance you want to maintain, take care of your hydration day by day and accustom your body to digest the drinks that you will use in competition
References
Gil-Antuñano Palaces et al., AMD, 2008; 25 (126): 245. Spanish Federation of Sports Medicine “Consensus on drinks for the athlete. Composition and fluid replacement guidelines.
Wilmore, HJ and Costill, DL (1999). Physiology of effort and sport (2ª ed.). Barcelona: Paidotibo.
Laura García Cervantes