Total body weight is composed of 50 to 70% water. Water loss during physical exertion can have numerous impacts, including impairing performance.
We all know that during an endurance physical activity like trail running, you need to hydrate, but how do you know which drinks to choose and under what circumstances?
Why hydrate?
During physical exercise like 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 allow the body to reach thermal equilibrium. This is called body thermoregulation. Perspiration rates will be influenced by weather conditions, the intensity and duration of the exercise, and also the amount of clothing worn.
During physical activity such as running or trail running, water intake is generally lower than the losses caused by sweat. This can be explained in particular by the fact that thirst is a poor indicator. Indeed, thirst is not perceived until a water loss equivalent to 2% of body weight loss has been experienced. Thus, water consumption during physical activity, if not forced, will not compensate for losses.
On the other hand, physical activity leads to electrolyte imbalances. Electrolytes are minerals that have an electrical charge when dissolved in a fluid such as blood. They are excreted through perspiration along with water loss. Thus, water loss and electrolyte imbalance are generally linked during trail running.
Electrolytes play several important roles, including regulating the body's nerve and muscle function. Electrolyte imbalance can lead to disorders and be detrimental to health.
Which drink should you choose for trail running?
Water is the primary source of hydration. However, for long rides, it will no longer be sufficient on its own to cover losses.
Mineral waters have the particularity of providing mineral salts in different quantities depending on the brand, but the bioavailability of the minerals is not optimal.
To compensate for the aforementioned losses, isotonic drinks, such as our electrolyte-rich Holyfat drinks, seem to be the most suitable for trail running. Indeed, with its sodium, water, and carbohydrate composition, similar to that of blood, it is better absorbed by the body.
When to hydrate when trail running?
Hydration is important for performance, so you should drink water regularly and daily, not just before exercise.
During exercise, you should not wait until you feel thirsty and drink regularly (every 15 to 20 minutes) in small sips to avoid digestive discomfort.
Whether it is water or an isotonic drink, the quantity must be adapted to the distance and the external heat.