• April 26, 2024

If you maintain proper hydration during exercise you will not only improve your physical performance, by reducing fatigue and your body temperature, but also you will have a healthier heart.

The American Heart Association ensures that a good hydration during exercise optimizes blood circulation and allows muscles to work at their maximum capacity. Therefore, we reveal what are the characteristics your drink should have when exercising.

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According to the Spanish Federation of Sports Medicine (Femede) , sports drinks (isotonic) absorb water and electrolytes faster than natural water, and thus prevent fatigue. These are some of its characteristics:

1. Sodium

This electrolyte produces the sensation of thirst and improves the continuous ingestion of liquids.

2. Potassium

Its presence contributes to the rehydration process. Also allows the muscle to have a correct contraction, so that your physical performance is optimal and reduces the risk of cramps.

3. Calcium

In addition to helping bone mineralization, it plays an important role in blood clotting, muscle contraction and neurotransmission of nerve signals. An inadequate replacement of this mineral during exercise prevents the correct work of the muscles, which could trigger fatigue and pain.

4. Magnesium

This mineral is crucial for muscle contraction and nerve impulse transmission, highly relevant actions for physical exercise.

5. Carbohydrates

They provide energy and allow greater absorption of liquids, especially if they are in the form of glucose, sucrose or maltodextrin.

They also increase the blood volume that reaches specific areas of the body such as the muscles and the heart, while lowering the temperature.

6. Antioxidants

During the exercise the muscle consumes 100 times more oxygen, which generates an oxidative stress. Therefore, the consumption of antioxidants present in sports drinks reduces the damage of free radicals to the body.

7. Proteins

Several studies claim that accelerate the recovery of the body after performing long-term exercises, as well as less muscle damage.

8. Pleasant taste

This characteristic of sports drinks is essential to encourage consumption.

Do not forget that during and after your training, fluid replacement is vital; your body recovers minerals and nutrients so you feel better.