Don’t get dehydrated

Guidelines for correct fluid replenishment.

Hydration protocols have evolved in recent years. The theory that you should never allow yourself to be dehydrated by more than 2% of your starting weight, clashes with the reality that elite runners can sweat up to 10% of yours during a marathon race and, above all, break records. Stephen Cheung, an environmental biologist at Canada’s Brock University, put cyclists on the bike during a 20km test with a temperature of +35°C both hydrated and dehydrated at 3%. Instead of letting them drink, he would give them fluids directly into a vein to eliminate the psychological stimulus to drink. Surprisingly, there were no differences in their performance. Obviously, there’s a point where dehydration is a problem, no doubt about it,”says Cheung. But that point may be further away than you think.


To avoid becoming dehydrated during a shoot, you should be fully hydrated from the start. The shorter the recovery pause between runs, the more difficult it is to rehydrate properly,”says Eric O’ Neal, a physiologist at the University of North Alabama. So whoever makes a double throw should watch for warning signs, such as darker than normal urine.


Although the body can cope with “dry spells,” your mind still responds to the sensation of water passing through your throat. One study found that taking occasional swallowing of less than 30 ml dilated the onset of exhaustion by 17%. So, on hot days or during 60 to 90 minutes of shooting, pour a sip of water into a fountain or aid station.


In a perfect world, you should avoid becoming too dehydrated. But the world isn’t perfect and sometimes you won’t be able to drink water in time. So when your drinking plans twist, remember that, contrary to what you thought, it’s no big deal. If you keep that in mind, Cheung says, it will be “one less psychological barrier that prevents you from performing well.

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