Proper hydration is one of the fundamental pillars for anyone who practises physical activity, at any level. We often tend to underestimate how much adequate hydration can affect performance, recovery, cell regeneration and even injury prevention. Yet, water accounts for over 60% of our body and plays an essential role in every metabolic reaction related to muscle effort.
Why hydrate before, during and after training?
During physical exercise, the body loses fluids through sweating, a mechanism necessary to maintain body temperature within certain values that are safe for the body's health. However, even a 2% loss of body weight in fluids can already compromise endurance, strength and concentration.
That's why experts recommend a three-phase hydration strategy:
1. Before training
Drinking regularly throughout the day is essential. For those who exercise, drinking 300–500 ml of water in the two hours before exercise helps you start in optimal conditions. For long-lasting sports or intense exercise, it is also advisable to add mineral salts to your water.
2. During training
For activities lasting less than 60 minutes, it is sufficient to drink small sips of water every 15–20 minutes. For longer or very intense sessions, even during the activity, a drink containing mineral salts helps to replenish sodium, potassium and magnesium lost through perspiration.
3. After training
Full recovery requires replacing lost fluids. A good rule of thumb is to drink slowly over the next 30–60 minutes, and choose mineral-rich beverages if you've sweated profusely.
What drinks are recommended for effective hydration?
Here are some useful drinks based on the type of training:
- Natural or lightly mineralised water: perfect for those who engage in moderate or short-term physical activity. It facilitates the digestion of minerals and maintains a good water balance.
- Water rich in magnesium: recommended for those suffering from cramps or muscle tension.
- Isotonic drinks: ideal for intense training or endurance sports. They ensure rapid absorption of water and mineral salts.
- Coconut water: naturally rich in potassium, it is a natural alternative to industrial sports drinks.
- Cold infusions without sugar: perfect for those who train in summer: green tea or mint infusion offer a refreshing and hydrating effect.
Are there any hydrating foods?
Of course, it is not only beverages that improve our body's water intake: we must also remember that hydration can also come from food. Depending on the type of training we want to do, we should therefore opt for foods rich in water that promote hydration and the recovery of intracellular fluids. Here are some recommended foods that can make up your pre- or post-workout meal:
- Watermelon – rich in water and vitamins, ideal after training.
- Cucumber – over 95% water, light and refreshing.
- Courgettes – hydrating and easy to digest, excellent for pre- and post-workout meals.
- Oranges and citrus fruits – rich in vitamin C and potassium.
- Strawberries – refreshing and rich in antioxidants.
- Natural yoghurt – contains water, protein and minerals: perfect for recovery.
- Tomatoes – rich in lycopene and water, they help combat oxidative stress caused by training.
Hydrating does not simply mean drinking when you are thirsty, but adopting a daily strategy to ensure your body gets what it needs before, during and after exercise. Adequate hydration, combined with a balanced diet, makes training more effective and definitely more enjoyable.
Reminder: quality performance always depends on our mental and physical wellbeing.
(Article by Dr. Gioia Girardi)
