GlossaryNutrition · Performance
Sports hydration
A fluid and electrolyte strategy to sustain performance and safety during exercise.
Definition and context
A fluid and electrolyte strategy to sustain performance and safety during exercise. This definition summarizes the main objective of the concept so that any reader can quickly identify how to apply it.
Considers volume, sodium, and carbohydrates based on duration, intensity, and environment. Aims to prevent significant dehydration and cramping.
Why is it relevant?
Improves performance and recovery, reduces the risk of heat stroke and dizziness.
Applied example
How to apply it in Almendra
- Design hydration plans per session and save them in Almendra.
- Send reminders before and after long or hot-weather workouts.
- Record symptoms (cramps, dizziness) and adjust sodium/volume based on feedback.
Key recommendations
- Test the strategy during training, not on race day.
- Adjust volume and sodium to sweat rate and climate.
- Include carbohydrates in efforts lasting >60-90 min depending on the goal.
- Avoid excessive water without electrolytes during long efforts.
- Monitor urine color and symptoms as a basic guide.
Frequently asked questions
How much water should I drink per hour?
It usually ranges from 400-800 ml/h, adjusted for sweat rate, climate, and tolerance.
Do I always need isotonic drinks?
Only for prolonged efforts or high heat; for short sessions, water and good nutrition are sufficient.
Related terms
Next step
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