HYDRATION AND PERFORMANCE
One of the most important factors in order to improve performance is hydration.
Staying hydrated (both daily and during exercise) increases energy and improves movement, recovery and Agility, thermoregulation and aids in mental clarity and activity.
Beyond the recommendations of daily water we Will leave some details of liquid consumption to take into account close to a competition, to be as well hydrated as possible.
COMPETITION: DETAILS TO TAKE INTO ACCOUNT.
We should drink a volume of 400 ml of water within the previous 2 hours of competition. We talk about ranges, in order to drink gradually, and in this way prevent the urge to urinate.
On the other hand, during competition, we considerate sweat rate of each particular case, the weather (time of the year and season, humidity and temperature): this are factors that determine personal fluid and electrolyte loss and the individual requirements of electrolytes and fluids, that leads to decide the strategies to use: water, isotonic drink or salts.
Fluid and electrolyte requirements are different in each particular case. It's really important to make aware of the importance of daily hydration and previous to competition.