Summer is here, the hot season has begun. Many people often forget to drink enough water, regardless of the time of year. This lack of fluids is all the more noticeable in warmer temperatures. Read the following tips to optimize your water balance and stay fit:
3 reasons to drink more water
1. Drink enough water for your fitness goals!
Water is essential for all metabolic processes in your body. Even 3% water loss leads to a reduction in strength and power, which results in poorer training performance and therefore less good results in terms of body fat reduction and muscle building.
The amount of water/water requirement varies from person to person and depends, among other things, on the level of sporting activity and the weather conditions. As a general rule, you should drink at least one liter for every 25 kg of body weight.
2. Drink more water for your mental performance!
A healthy water balance also has a major impact on your mental health
performance. This can be concluded, among other things, from the fact that our brain consists of approx. 90% water. Everyone has certainly experienced a situation in which they have not drunk anything for a long time, especially in summer when the temperature is high, which promotes water loss and therefore significantly reduces mental performance.
3. Add electrolytes to your water!
Electrolytes are substances that can conduct electricity in an aqueous solution, such as in our blood. These include substances such as potassium, sodium, calcium and magnesium.
Your body loses electrolytes due to increased sweating at high temperatures and during sport.
However, these are essential as they control the water balance, maintain nerve and muscle functions and are involved in the formation of protein.
An easy way to add electrolytes to your body is to add a pinch of salt to your water (1 glass).
If you want to make a real electrolyte spritzer, simply mix ½ liter of apple juice with one gram of salt and two tablespoons of dextrose. Pour ½ liter of mineral water over the mixture and you’re done.
I like to use a combination of amino acids and electrolytes during training. You can buy these in powder form here:
I wish you every success in staying hydrated in hot temperatures!