If we exercise and sweat a lot with the temperature rising, hydrating ourselves with water alone is not enough, if we sweat a lot or the exercise lasts more than an hour we need to ingest mineral salts, sweat is water from our plasma with electrolytes, that whitish color What sweaty t-shirts catch is sodium and therefore we must recover the body's balance at an electrolyte level (homeostasis). If the body is unbalanced we will suffer cramps, we will feel unwell and we will not recover from exercise in an easy, quick and safe way.
In hot weather it is important to monitor proper hydration and do so with drinks that are interesting for the body and at the same time gratifying for the palate.
Along with physical exercise, correct hydration is vital to provide us with the necessary micronutrients (vitamins and minerals) and, if necessary, with an energy balance for sports performance (carbohydrates, proteins and fats).
Tips to hydrate the body
It is important to drink even in the absence of thirst. The feeling of thirst appears when dehydration begins.
How much water should you drink per day?
It is advisable to drink fluid throughout the day. Approximately 8 glasses of water of 250 ml per day. Drink small sips throughout the day, before, during and after meals. Always have a bottle of water within reach.
Set a goal of drinking half a liter in the morning before lunch, half in the afternoon before dinner, and half after dinner before going to bed.
What can you take to stay hydrated?
Eat foods rich in water such as fruits, vegetables and dairy products.
Drink plenty of water but also other drinks such as tea, herbal teas, coffee, fruit juices or soups.
