Total body weight is made up of 50-70% water. Water loss during physical exertion can have several impacts, not least on performance.
We all know that during an endurance physical activity like trail running, you need to stay hydrated, but how do you know which drinks to choose and under what circumstances?
Why hydrate?
During physical exercise such as trail running, the body's metabolism increases. The energy created by the increased metabolism is released in the form of heat. This heat must then be dissipated, in the form of perspiration, to enable the body to reach thermal equilibrium. This is known as body thermoregulation. Perspiration rates are influenced by climatic conditions, the intensity and duration of exercise, and the amount of clothing worn.
During physical activity such as running or trail running, water intake is generally lower than sweat losses. One reason for this is that thirst is a poor indicator. Thirst is not perceived until a water loss equivalent to 2% of body weight loss has occurred. This means that water consumption during physical activity, if not forced, will not sustain losses.
Physical activity also leads to electrolyte imbalances. Electrolytes are minerals with an electrical charge when dissolved in a liquid such as blood. They are excreted through perspiration at the same time as water loss. Thus, water loss and electrolyte imbalance are generally linked during a trail run.
Electrolytes play several important roles, including regulating the body's nerve and muscle function. An electrolyte imbalance can lead to health problems.
Which drink should I choose for trail running?
Water is the main source of hydration. However, for longer outings, it will no longer be sufficient on its own to sustain losses.
Mineral waters have the particularity of providing mineral salts in different quantities depending on the brand, but the bioavailability of minerals is not optimal.
To make up for these losses, isotonic drinks, such as our Holyfat electrolyte-rich beverages, seem to be the most suitable for Trail running. Their sodium, water and carbohydrate composition is close to that of blood, so they are better assimilated by the body.
When should you hydrate for trail running?
Hydration is important for performance, so you need to drink water regularly and every day, not just before exercise.
During an effort, don't wait until you feel thirsty, and drink regularly (every 15 to 20 minutes) in small sips to avoid digestive discomfort.
Whether you use water or isotonic drinks, you need to adapt the quantity to the distance and heat outside.