Close this search box.
Close this search box.

How to Hydrate Properly [4 Tips for Athletes]


Summer is, without a doubt, the season in which proper hydration requires special attention, especially given the absurd temperatures of the present. Despite the popularity of this topic among athletes, it also applies to those who do not engage in regular physical activity.

Obviously, drinking water frequently is the primary recommendation for hydrating properly. We should consume approximately 250 ml of water for every 15 minutes of exercise under normal conditions (therefore, 1 liter of water during an hour of training would be optimal). To train with high temperatures, however, we must aim for double. Another piece of advice is to not wait until you are thirsty to drink water: thirst is not a particularly accurate indicator of dehydration because by the time we feel it, we are already dehydrated.

Once the “basics” have been clarified, responding to a bodily need that changes with rising temperatures requires more specific measures: “One is to control the amount of water we absorb, and the other, no less important, is to check the color of our urine,” explains Dr. Edoardo Tacconi, who has provided helpful tips to hydrate properly during the hottest months of the year, such as during the summer.

Dr. Edoardo Tacconi’s advice is crystal clear: “Do not underestimate the loss of macro and trace elements during physical activity: the intense sweating of physical activity causes us to lose sodium and chlorine in particular, and it is precisely these two molecules that make up table salt, which should not be eliminated but managed optimally.”

Control the amount of water you drink 

Dr. Tacconi’s most important piece of advice is to limit our water intake. We almost always drink only when thirsty, but this may not be sufficient for a large number of individuals. In actuality, if you perceive the stimuli of thirst, it indicates that the dehydration process is already present; therefore, you should always attempt to anticipate it.

Under optimal temperature conditions — that is, 20 degrees and 60 percent humidity — the guidelines recommend that women consume at least 1.5-2 liters of water per day and adult men consume at least 2-2.5 liters of water per day. Therefore, it is obvious that during warmer weather, it is prudent to drink more water. Continuing with the signs and symptoms of dehydration, experiencing persistently dry lips or skin is an indication that proper hydration is urgently required.

Color and weight of urine 

Urine should be clear after intense and prolonged muscular exertion; if it is not, you should drink more water. It can be useful for athletes to weigh themselves before and after physical activity (naked) to determine the amount of fluid lost.

Eat seasonal fruit 

They are nutritious foods that contain a great deal of water. This is the case, for instance, with melons and watermelons, which also contribute to the intake of many trace elements (copper, iodine, iron, and fluorine, among others) that can be lost during the summer due to perspiration. Moreover, these fruits are a rich source of vitamins and fiber.

Reduce alcohol

As is common knowledge, alcohol dehydrates the body and produces toxic byproducts. Therefore, it is always advisable to consume a great deal of water during dinners and between drinks. Not to mention that it can also alleviate the discomfort associated with a hangover.

Apart from this, if you are interested, you can also read EntertainmentNumerologyTech, and Health-related articles here: How to Boil Chicken, How to Soften Brown Sugar, How to Start Jump a car, XXXX Dry ReviewHighest Grossing Indian Movies of all TimeHighest Grossing Movies of All TimeRush Limbaugh net worthGotham Season 7Parag Agrawal Net WorthTara Reid Net Worth, Blonde Trailer Fastest VPN for PCWPC18Highest Paid CEO in India 2022Highest paid athletes 2022My5 TV ActivateKissmangaWPC16Highest Paid CEO 2022Grey’s Anatomy Season Alternatives

The Resident Season 6Kraven The HunterOne Punch Man season 3The Resident Season 5Yellowstone season 5Ozark season 4 part 2How to Remove Bookmarks on MacOuter Banks Season 4How to block a website on ChromeHow to watch NFL games for freeDesireMovies, How to watch NFL games without cableHow to unlock iPhoneHow to cancel ESPN+How to turn on Bluetooth on Windows 10Outer Banks Season 3

6streams4AnimeMoviesflix123MKVMasterAnimeBuffstreamsGoMoviesVIPLeagueHow to Play Music in DiscordVampires Diaries Season 9Homeland Season 9Brent Rivera Net WorthPDFDriveSmallPDFKnightfall Season 3CrackstreamKung Fu Panda 41616 Angel Number333 Angel Number

666 Angel Number777 Angel Number444 angel numberBruno Mars net worthKissAnimeJim Carrey net worthBollyshareAfdahPrabhas Wife NameProject Free TVKissasianMangagoKickassanimeMoviezwapJio RockersDramacoolM4uHDHip DipsM4ufreeFiverr English Test AnswersNBAstreamsXYZHighest Paid CEOThe 100 season 8, and F95Zone

Thanks for your time. Keep reading!

Subscribe to Our Newsletter

Related Articles

Top Trending

Kim Kardashian Response to Taylor Swift
Kim Kardashian's Three-Word Response to Taylor Swift's Diss Track Reignites Feud
What Are the Impact of MyLiberla on Personal Empowerment and Productivity
UiPath Launches Data Centers in Pune and Chennai
UiPath Boosts Presence in India: Launches Data Centers in Pune & Chennai
Aces Star Kelsey Plum Files for Divorce
Aces Star Kelsey Plum Files for Divorce After Being Devastated for 1 Year
liverpool vs man city manager succession strategy
Liverpool Trails Man City Due to Poor Manager Succession Strategy


Most Expensive Handbags for Women in the World
Elegance Redefined: 10 Most Expensive Handbags for Women in the World
Gift Ideas for Men
10 Thoughtful and Unique Gift Ideas for Men Who Have Everything
pohela boishakh 2024
Pohela Boishakh: Celebrating Bengali Culture and Heritage Festivities
Korean Beauty Secrets
10 Korean Beauty Secrets for Youthful Energy: Stay Young & Vibrant
Ancient Philosophers Guide to Happiness
Unlocking Happiness: Timeless Lessons from Ancient Philosophers


Kim Kardashian Response to Taylor Swift
Kim Kardashian's Three-Word Response to Taylor Swift's Diss Track Reignites Feud
Netflix What Jennifer Did AI Controversy
AI Controversy Surrounds Netflix's True Crime Doc 'What Jennifer Did'
Kellie Pickler's Emotional Stage Comeback
Kellie Pickler's Emotional Stage Comeback After Husband's Passing
north koreans animate amazon hbo max shows
North Koreans Reportedly Helped Animate Amazon, HBO Max Shows
Song Kang celebrates his 30th birthday
Happy Song Kang Day! Our Webtoon Drama King Takes a Bow


How to Get Started on F95zone and Increase Community Interaction in 2024 [Gamer's Guide]
Haligdrake Talisman
How to Obtain Haligdrake Talisman Locations in Elden Ring [Gamer's Guide]
Discover a World of Exciting Gaming in Enjoy4fun [How to Guide]
5 Tips for Signing Up to a Trustly Casino
5 Tips for Signing Up to a Trustly Casino
Online Poker Trends for 2024
Online Poker Trends for 2024


Analysts Chase Top Delivery Stock
Analysts Scramble to Keep Pace with Leading Delivery Stock
Tesla Hacked
Tesla Disbands New Marketing Team Just Months After Formation: Report
World Richest Families
Power and Wealth: Top 10 World's Richest Families in 2024
Optimize Sales and Improve Employee Morale
How To Optimize Sales and Improve Employee Morale in Your Business
netflix profit boost password sharing crackdown
Netflix's Profits Soar Amid Password Sharing Crackdown


What Are the Impact of MyLiberla on Personal Empowerment and Productivity
UiPath Launches Data Centers in Pune and Chennai
UiPath Boosts Presence in India: Launches Data Centers in Pune & Chennai
Oracle moves headquarters to nashville
Oracle CEO Larry Ellison Announces Headquarters Move to Nashville
The Evolution of Automotive Connectivity with Eplus4car [Technical Analysis 2024]
Google Gemini Boost Speed on Android Devices
Google Gemini Set to Boost Speed on Android Devices!


impact of emotional trauma on chronic pain
Who is Most Affected by Emotional Trauma-Induced Chronic Pain?
Intermittent Fasting
Unlocking the Power of Intermittent Fasting: Expert Tips Revealed
disease x
Disease X: Scientists Predict Virus Could Spark Next Global Pandemic
A Comprehensive Experience with Dr. Aravind Bhateja
A Comprehensive Experience at Sparsh Hospital in Bangalore with Dr. Aravind Bhateja
why veterans choose Out of Town Rehab
Finding Freedom: Why Veterans Should Opt for Out-of-Town Rehab?