TOLyvering in the summer, at the sea, in the mountains or in the city, offers many advantages but requires good organization and knowledge of basic physiology. The heat, the wind and humidity act impactful on the body and it is essential to ensure excellent hydration. We talked about it with the Dr. Laura Mazzottaspecialist in preventive hygiene and clinical nutrition in Ferrara at Poliambulatorio Aesthe Medica and Aura in Milan at the Ripamonti Medical Center.
Training in summer and hydration: the key to not risk
With sweat they lose liquids, but also sodium, potassium and magnesium: fundamental elements for the correct muscle functioning and to maintain the hydro-electrolytic balance.
What really is dehydration and what it causes
During the summer, the risk of dehydration increases considerably, especially if physical activity takes place in the sun or in very hot and humid environments. Dehydration It is not just a drop in body hydration, but a real stress for the bodywhich can cause headache, muscle cramps, sense of exhaustion and, in the most serious cases, disorientation and syncope.
Training in the summer: why, when and how much drinking
It is therefore essential to drink before, during and after physical activity, even in the absence of the sense of thirst. The latter, in fact, is a late symptom: when we warn thirst, we are already in a state of subottimal hydration. On average, it is recommended to take at least 500 ml of water an hour before training To prepare the body for effortsmall sips every 15-20 minutes during the activity (about 150 ml at a time), e reintegrate at least another 500-700 ml within the following two hours.
What to drink when you train?
Natural water is always a good choice, but in case of intense efforts or abundant sweating it can be useful to integrate with isotonic drinks that contain electrolytes, or opt for natural alternatives such as Coconut water, non -sugary cold herbal teas, or fruit infusions rich in mineral salts. Avoid carbonated drinks, Alcohol or excessively sugary drinks, which increase the loss of liquids or slow down rehydration.
Why look at the color of the pee
A good hydration indicator is also the color of the urine: if it is clear and clear, it is a sign that the body is well hydrated; If it tends to intense yellow or ambient, it is good to drink more. In summer, especially during physical activities, it is useful to always keep a graduated bottle with them to monitor the amount of liquids taken and encourage a constant and conscious contribution.
Training in the summer: the foods that hydrate the most
Remember that Food also contributes to hydration: fruit and vegetables rich in water (such as watermelon, melon, cucumbers, lettuce) can cover up to 20-30% of the daily liquid needs. Hydrate is not just drinking: it is a habit that starts at the table and continues at any time of the day.
I woman © RESERVED REPRODUCTION