![\"Hydration](\"http:\/\/www.art-of-bjj.com\/en\/wp-content\/uploads\/sites\/3\/2015\/09\/hydratation-1.jpg\")
<\/p>\n<\/p>\n
In a first article I spoke about the importance of diet on sport performances.<\/a> Let\u2019s speak now about hydration<\/strong>. You already know how important it is. So I will speak about the consequences of a lack of hydration and give you some useful advice from the book \u00ab\u00a0Athletes, boost your performances naturally<\/a>\u00a0\u00bb from Fran\u00e7oise Couic Marinier and Pierre-Xavier Franck.<\/p>\n During physical workout sweating regulates the body’s temperature. That means a loss of water and sodium. Loosing 2\u2105 while doing an effort<\/strong>, that is to say 1kg for a 70kg person, is equal to a loss of 20% of performance!<\/strong> And it’s obvious that it increases depending on the volume of water you lose.<\/p>\n Beyond performances dehydration causes pains that we’ve all already had: muscular accidents, tendonitis, cramps, rise of the body’s temperature and heart rate, digestive and neurological troubles<\/strong> (tiredness, willing to stop, disorientation)<\/p>\n Despite these really negative effects we all have already cut weight by sweating in order to lose the last kilograms (or even grams) before a competition…<\/p>\n However, water removal 72 hours before an effort has very negative consequences on the organism and performances.<\/strong><\/p>\n Indeed it’s the same question as for food because all the drinks don’t have the same nutritional values<\/strong> (mineral water, spring water or tape water)! There is a specific drink for:<\/p>\n You might say that it\u2019s becoming complicated? Don’t worry! Here is some practical advice:<\/p>\n Finally keep in mind these two keys elements: diversify mineral waters and drink regularly.<\/strong><\/p>\n Mineral waters are insufficient for efforts longer than one hour like Brazilian jiu-jitsu.<\/strong> To produce energy and optimize hydration a provision of carbs has to be provided.<\/p>\n Isotonic energy drinks<\/strong> are close to the blood composition and therefore bring a better hydration to the cells. It must be composed of:<\/p>\n Ideally drink a mouthful every 10 minutes for an average of 500ML\/hour of effort. Of course it depends on climatic conditions.<\/p>\n Pay attention not to confuse energy and energizing drinks! The last are composed of caffeine, taurine and other nervous stimulants and bring no benefits to athletes.<\/strong> That\u2019s quite the reverse. Acid and with a low rate of sodium they might cause digestive troubles and increase muscular injuries and dehydration risks etc.<\/strong> Their main success is only based on marketing (no, I won\u2019t speak about my profession!).<\/p>\n A homemade effort drink<\/strong><\/p>\n Personally I do not really appreciate chemical drinks so I really wanted to share a homemade recipe for an effort drink of this book:<\/strong><\/p>\n It\u2019s done! You only have to drink (ideally drink it within 24 hours, keep it in the fridge).<\/p>\nThe effects of dehydration on performances and the organism<\/h2>\n
Which type of water to drink for an effort?<\/strong><\/h2>\n
\n
\n
Optimize your hydration with isotonic drinks for effort<\/h2>\n
\n
Energy drinks vs. energizing drinks<\/h2>\n
\n