Staying well hydrated is a must when exercising.

Water is the main component of our body and represents on average 60 to 65% of our weight. Maintaining good hydration is important for the proper functioning of the body and for sports performance.
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Goed gehydrateerd blijven is een must als je aan het sporten bent. - Svensson.club

Drinken is belangrijk als je sport

Water is the main component of our body and represents on average 60 to 65% of our weight. For the proper functioning of the body and for sports performance, maintaining good hydration is important.

This water is located either intracellularly  (the water in the cells) or extracellular (intravascular - the blood - and interstitial - lymph, tears, etc.). The intracellular fluid makes up two thirds of the total water volume.

The Role of Staying Hydrated During Exercise

Water is essential for all bodily functions, some of which are of fundamental importance to the (endurance) athlete.

After all moisture:

  • Ensures a constant body temperature
  • Irrigates the tissues and provides them with the nutrients they need
  • Facilitates the digestion of food
  • Is a cofactor in the chemical reactions that make the body work
  • Helps flush out toxins

More is better than much

Many people think that the amount of fluid is the only thing that counts, but nothing could be further from the truth: regularity is better than mass. 1 to 2 sips at a time (5-10 cl) is the standard, then your body has the time to process the fluid and hydrate as much as possible. If you suddenly drink more, it takes more time to absorb the fluid and you can get problems.

Drink from minute 1:

Dehydration is a gradual process that can undermine your performance even before the start. During an effort you can lose up to 1 liter of fluid/per hour, which can reduce your performance by 20% to 30%. So start drinking small sips from 30 minutes before the start every 5 minutes and repeat this throughout the entire effort.

Which drink when?

Svensson Sport drinks are the result of decades of experience with top athletes in the most extreme situations.  Follow the advice of the Svensson Hydraplan and find the best drink for your needs.

Drinking tips from Svensson

  • Up to an endurance effort of 1/2 - 1 hour, no special drinking regime is necessary. In many cases, water or Isodrink from Svensson suffice.
  • If the endurance effort lasts longer, sports drinks are preferable.
  • Drink approximately 250 to 500 ml 1/4-1/2 hour before the start of endurance exercise.
  • Drink 150 to 200 ml every 15 minutes or every 5 kilometers.
  • Make sure the drink you are drinking is cool (approx. 12-15°C).
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