Depending on the type of effort and environmental season, the body loses through sweat amounts of water, in efforts to maintain body temperature within normal limits, ie between 36.5 and 37.5 º C.

The muscle movement produces heat and body sets in motion a mechanism of dissipation of it through sweat and subsequent evaporation. On hot days and very humid this body’s defense mechanism can be overwhelmed and sweat losses can be extreme, reaching serious levels of dehydration. In these circumstances it is essential Light, loose clothing that allows free movement of air around your skin.

Dehydration is going to manifest initially in the form of localized problems, the type of muscle cramps, thirst, blurred vision, etc. And if no fluid replacement can lead to heat stroke, dehydration extreme situation that may compromise our life, as the body temperature rises above the 40 º C.

Water loss impair physical performance of athletes, so that with sweat loss equivalent to 2% of body weight (1.4 liters in a 70-kg), physical capacity will be reduced by 20%, appear more easily the dreaded “slut” and the individual is more prone to falls, accidents and even more withdrawn. Given this, it is understandable that both sports doctors insist on hydration during sports activity.

During long-term efforts, loss of appetite often occurs to solid foods. In addition, through the sweat we lose substantial amounts of mineral salts, especially chloride, sodium, potassium or magnesium. For all this, is necessary to add some components to water, preparing an efficient yet friendly energy drink, ie, sports drinks, whose membership is composed of simple carbohydrates (glucose and fructose), various minerals (chlorine, sodium, potassium , magnesium, zinc and selenium) and vitamins B and C, which have positive effects on muscle performance and its subsequent recovery.

The mixtures based on water or tea and lemon tea and honey, may be appropriate if the matter content is not too sweet, otherwise it may eventually cause digestive problems such as nausea, vomiting or diarrhea with that could be triggered or aggravated in a state of dehydration. Similarly, it is advisable to perform two hours each 5-10 minute breaks in which we will take appropriate foods for the effort, along with water or drinks.

Another aspect to consider is the water temperature. If we drink cold water, to make contact with the stomach wall that are at 37 degrees C, can cause thermal shock, known popularly as the “court of digestion and characterized by vomiting, sweating and loss of knowledge. Thus, we can establish that the ideal temperature for the drinks is between 10 and 15 degrees C to be free from any risk.

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