How to hydrate correctly for Paddle

How to hydrate correctly for Paddle

Summer season tournaments begin and Mercury rises above 30º. It is time for sunscreen, hats and heat. In this article we will try to explain hydration of the athlete, subject that is often neglected by those profane and not so profane to Paddle courts.

As always, watching professional players, we can see how athletes use the time off to take small sips at different bottles of the most varied colors. What are they ?, what are they used for? ... In a few lines we unveil these secrets.

Just keep in mind that approximately 65% ​​of our body is water. Body water contains electrolytes and other solutes. Sodium is the most present  in extracellular and potassium in intra cellular. In the same way that water is essential for the organism, maintenance of fluid balance is essential to any human being. Any imbalance of it can adversely affect physical performance and threaten the health of the organism.

Dehydration is the dynamic body water loss due to sweat along a physical exercise without fluid replacement, or where fluid replacement does not compensate the lost fluid ratio. Approximately 80% of the energy used for muscle contraction is released as heat, a simple matter of mechanical performance. For this reason, the body must remove the large amount of heat produced to not cause an excessive rise in body temperature. There are different forms of heat loss from the human body to the surrounding environment: radiation, convection, conduction and evaporation; the latter being the predominant when intense physical activity is performed. This evaporation of water through the skin (perspiration) to cool the body part, causes a significant loss of body fluid. It is interesting to note that a loss of 2% of body weight reduces the ability of performance in a 20-30%.

On hot days, the efficiency of heat loss by radiation and conduction decreases, accumulating heat in the body. The body reacts causing increased sweating, losing more water and electrolytes, with the risk of dehydration, which can resume in decreased athletic performance and / or jeopardizing the health of the athlete.

Electrolytes lost through sweat can and must be recovered after exercise ingesting drinks containing electrolytes, whether commercial or not. Milk is a good source of sodium and potassium, orange juice also provides potassium and tomato juice is an excellent source of sodium and magnesium. Taking inappropriate beverages in their concentration of sugars and salts may, in addition to greatly delay gastric emptying, cause a movement of fluids from the blood into the intestine.

When we are thirsty we drink, thirst sensation is regulated by the hypothalamus, but the thirst mechanism does not accurately measure the cell state, so we do not feel thirsty until long after it dehydration has started; therefore the intake of fluids during prolonged exercise reduces the risk of dehydration. There is a habit to hydrate before, during and after exercise only with water. When the body receives only water it can experience difficulties in absorbing it quickly, so it tends to be eliminated by urine without replenishing the minerals that are lost through sweating.

When water is accompanied by electrolytes (minerals) and carbohydrates, the body tends to better rehydrate and better recover blood volume.

For this reason, it is essential to have appropriate elements that will ensure proper hydration amounts. The Herbalife Hydrate is one of the most used  products by paddle players to keep their performance during matches and training. It contains a selection of minerals and vitamins that restore the body without increasing caloric intake, since the sugar content is absolutely nonexistent.

So do not forget, hydrate yourselves well, and enjoy your favorite sport in the healthiest and most effective way.

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