If we exercise and sweat a lot with the increase in temperature, hydrating ourselves with only water 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 that sweaty t-shirts take on is sodium and therefore we must recover the body's electrolyte balance (homeostasis), if the body is unbalanced we will suffer cramps, we will feel bad and we will not recover from exercise in an easy, fast and safe way.
In hot weather, it is important to ensure proper hydration and to do so with drinks that are both pleasing to the body and satisfying to the palate.
Along with physical exercise, proper hydration is vital, providing us with the necessary micronutrients (vitamins and minerals) and, if necessary, a balanced energy intake for athletic performance (carbohydrates, proteins, and fats).
Tips to hydrate the body
It's important to drink even when you're not thirsty. The sensation of thirst appears when dehydration begins.
How much water should you drink per day?
It's recommended to drink fluids throughout the day. Approximately eight 250 ml glasses of water a day. Take small sips throughout the day, before, during, and after meals. Always keep a bottle of water within easy reach.
Set a goal of drinking half a liter in the morning before lunch, half a liter in the afternoon before dinner, and half a liter 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.
