Everyone who sweats drinks water

Did you know that trained athletes sweat significantly more than untrained athletes? So there is no need to be embarrassed when the shirt gets sweaty during exercise and sweat drips from the forehead. Sweating is a clever protection system - annoying and uncomfortable as it is - the process of evaporation on the surface of the skin has a cooling effect and thus prevents the body from overheating. Depending on the intensity of exercise and ambient temperature, you can lose up to two liters of fluid per hour during exercise. So drinking is necessary in sports.

Sodium and chloride are lost primarily through sweat, which is why sweat also tastes salty. Sweat also contains potassium, calcium, and magnesium in small amounts.

Water loss must be replaced, and the body restores vitamins and minerals lost through sweat through a balanced mixed diet. No sports drinks or special beverages are needed.

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Drinking tips for athletes

Rule of thumb: For an amateur athlete, an additional 1 liter of water is used per day for every hour of training.
Suitable drinks: The best are drinks such as water (low carbonated and mineral-free) as well as fruit or herbal tea. Diluted fruit juices (1:3 to 1:1) are the ideal sports drink to maintain blood sugar levels and replenish energy during training. For this, for example apple juice, currant juice and orange juice are often less tolerated. Diluted fruit juice is nearly isotonic, and it also supplies the body with minerals that are lost through sweat.

advice

If you sweat excessively: A pinch of table salt in sprinkled fruit juice replenishes lost sodium and chloride.

Shortly before training/competition: Drink 400 to 500 ml of liquid.

Training/load less than 60 minutes: If training lasts less than an hour, you do not necessarily have to drink during this period. Exception: If the ambient or outside temperature is too high.

Training/load > 60 minutes: For loads > 60 minutes, you should drink every 15 minutes in sips (100 to 200 ml).

After training/competition: so that carbohydrate stores in the muscles and liver (glycogen) are quickly replenished, alcohol-free, carbohydrate-rich (20 to 80 g carbohydrate/l), e.g. diluted fruit and vegetable juices.

Notice
Winner types start drinking at the right time! This prevents a drop in performance. Even small sweat-related weight loss significantly reduces performance

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