For an athlete, the difference between a good performance and fatigue often depends on a simple yet crucial factor: hydration. With the high temperature and humidity in Aruba, an athlete’s body loses a lot of fluid through sweat during training and competitions. Maintaining a good water level in your system isn’t just to quench thirst, but also to ensure that your muscles, heart, and brain function at their peak level.
During intense exercise, dehydration can happen faster than you think. When an athlete loses just 2% of the water in their body, their athletic performance can drop drastically. This can cause muscle cramps, lack of energy, headaches, and force the heart to work extra hard to pump blood.
Follow these 4 practical tips to keep your body well-hydrated and ready for any challenge:
*Hydrate before, during, and after training: Don’t wait until you feel thirsty to drink water, because thirst is the first sign that your body is beginning to dehydrate. Drink water continuously throughout the day to keep your fluid levels high.
*Replace fluids and electrolytes: During long or intense sessions in the sun, your body loses salt and essential minerals through sweat. Combine your water intake with water-rich foods as well as fruits like watermelon, cantaloupe, and orange to aid in recovery.
*Check the color of your urine: One of the easiest ways to know if you are well-hydrated is by looking at the color of your urine. A light yellow indicates you are well-hydrated; a dark color is a direct sign that you urgently need to drink more water.
*Plan your training during cool hours: Try to do your most demanding workouts early in the morning or in the late afternoon when the sun has gone down.
Managing your hydration is just as important as your training plan and your nutrition.