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Saline Supplements | How to stay perfectly hydrated
Saline Supplements How to stay perfectly hydrated

Saline Supplements
How to stay perfectly hydrated

Date: October 08, 2020
During the hottest periods of summer, extreme temperatures jeopardize not only the well-being of the skin, but also the hydration levels of the body. After having explored the importance of taking solar supplements before sun exposure, let's now see which saline supplements can help us maintain a correct hydrosaline balance.

Hydration and hydrosaline balance

 
quantità di acqua nei vari organi del corpo

 

The importance of water

ragazza sportiva che beve in spiaggia

Hydration plays a main and fundamental role for athletes. Water is mainly stored in the muscles and it is therefore essential that these are perpetually hydrated so that they can perform their function in the best possible way and guarantee the effectiveness of a workout. In fact, 2% dehydration is sufficient to have significant repercussions on performance, including:

early fatigue
cramps
reduction of shrinkage efficiency
coordination difficulties
loss of focus
less resilience

It is good to approach training already hydrated, while, in the middle of the session, the introduction of small quantities of liquids at regular intervals is recommended. Acute hyper-hydration is always not recommended because it can cause discomfort to the athlete. In any case, the need and quantity of specific water or hydrosaline drinks varies in relation to the type, intensity and duration of the physical activity to which you are undergoing, all aspects that must be carefully evaluated.
Mineral salts

Sweating not only involves the loss of water but also the mineral salts contained in it, which must necessarily be reintroduced, in particular magnesium and potassium. Deficiencies in these two elements lead to exhaustion, fatigue and cramps. Magnesium and potassium are in fact both involved - albeit according to different mechanisms - in neuromuscular activity and their imbalance causes the inability to relax the muscle which, therefore, contracts involuntarily.


Diet for hydration and salt supplements

alimenti ricchi di magnesio e potassio

What to eat to stay hydrated?


In addition to drinking enough water, a varied diet, based on the daily consumption of vegetables, is basically sufficient to cover the daily requirement of magnesium and potassium. Their deficit is rare and mainly linked to pathological states. Among the foods that contain good quantities we find:

whole grains and bran,
cocoa,
green leafy vegetables,
dried and dried fruit,
potatoes,
bananas,
fish.

Saline supplements


In case of ascertained deficiencies or increased need, saline supplements represent a valid support and, not surprisingly, are among the most consumed products during the summer. The main aspect to take into account in this case concerns the formulation: magnesium and potassium are in fact absorbed by the body preferably as salts. Citrates, bisglycinates and gluconates represent the most well-known and effective types in increasing bioavailability and are consequently more suitable.


When to take them? There is no real rule actually. They can be taken in the morning to face the day with loads or in the evening for a relaxing way. Magnesium, for example, is an excellent element capable of promoting sleep and relaxation of the muscles. In the case of athletes, on the other hand, the intake is recommended above all in the pre-intra workout, in which the hydro-saline losses are higher (with the risk of compromising the performance) and in the post workout where there is the need to recover adequately at the end of the activity. .
Tips to ensure a good hydro-salt balance

Educating a person to hydrate properly may seem easy, but in reality it is a rather complex task because, often, if you are not used to it, you literally forget to drink. In this case, some ideas may be useful:

consume herbal teas, green tea, fresh infusions instead of plain water;
use calorie-free sweeteners (which, however, should not be abused in order not to incur gastrointestinal discomfort and swelling);
set yourself a goal: for example to finish 1 bottle during the day;
drink several times at regular intervals and if necessary, help yourself with reminders;
always carry a bottle and, possibly, a sachet of mineral salts;
consume more fruits and vegetables.




Do you know any other tricks for drinking more? Write them in the comments!
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
2470/5000
 
 
What to eat to stay hydrated?

In addition to drinking enough water, a varied diet, based on the daily consumption of vegetables, is basically sufficient to cover the daily requirement of magnesium and potassium. Their deficit is rare and mainly linked to pathological states. Among the foods that contain good quantities we find:

whole grains and bran,
cocoa,
green leafy vegetables,
dried and dried fruit,
potatoes,
bananas,
fish.

Saline supplements

In case of ascertained deficiencies or increased need, saline supplements represent a valid support and, not surprisingly, are among the most consumed products during the summer. The main aspect to take into account in this case concerns the formulation: magnesium and potassium are in fact absorbed by the body preferably as salts. Citrates, bisglycinates and gluconates represent the most well-known and effective types in increasing bioavailability and are consequently more suitable.


When to take them? There is no real rule actually. They can be taken in the morning to face the day with loads or in the evening for a relaxing way. Magnesium, for example, is an excellent element capable of promoting sleep and relaxation of the muscles. In the case of athletes, on the other hand, the intake is recommended above all in the pre-intra workout, in which the hydro-saline losses are higher (with the risk of compromising the performance) and in the post workout where there is the need to recover adequately at the end of the activity. .
Tips to ensure a good hydro-salt balance

Educating a person to hydrate properly may seem easy, but in reality it is a rather complex task because, often, if you are not used to it, you literally forget to drink. In this case, some ideas may be useful:

consume herbal teas, green tea, fresh infusions instead of plain water;
use calorie-free sweeteners (which, however, should not be abused in order not to incur gastrointestinal discomfort and swelling);
set yourself a goal: for example to finish 1 bottle during the day;
drink several times at regular intervals and if necessary, help yourself with reminders;
always carry a bottle and, possibly, a sachet of mineral salts;
consume more fruits and vegetables.




Do you know any other tricks for drinking more? Write them in the comments!



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