[box type = ”info”] Clément Oudart, sports physiotherapist in Paris, involved in prevention and treatment within the French Table Tennis Federation. Manages the “health” column of Padel Magazine. Understand and manage pathologies related to Padel thanks to Clément Oudart. [/ box]

The summer period has started well, And the tournaments of padel outdoor are well launched.

Who says heat says sweat, which says sweat says: loss of water (loss of water).

In general, it is advisable for an athlete to drink 1,5 liters of water per day, not counting the loss of water that appears during an effort. So are you drinking enough?

When practicing Padel up to 1,5 liters of water can be lost per hour. If you do not compensate for this loss by ingesting fluids, you risk dehydration.

Consequence of dehydration

Dehydration is due to a decrease in cognitive and physical abilities.

Acute dehydration (water loss> 4% of body weight) increases the risk of heat stroke.

In both characteristics we see a decrease in performance

What are the signs of dehydration?

The sensation of thirst corresponds to an alarm signal when there is a dehydration of the order of 1% of the weight of the body.

The other marker is in the urine. And yes if they are clear it corresponds to good hydration. But this technique is not always applicable.

How to avoid it?

It is enough to drink enough during and after exercise with consistent doses. Water losses during exercise are often not compensated by the intake during sports. And you should not wait until the feeling of thirst appears.

So we have to drink 1,5 L of water + water loss during exertion.

The optimal strategy is not to drink 2 liters in the middle of the set because we have a water ingestion capacity which is 600 ml / hour for women and 750 ml / h for men.

So if you load too much liquid, you are heavier and you do not feel well. So it is better to favor the ingestion of small doses on a regular basis.

Clement Oudart - Padel Magazine

https://padelmagazine.fr/les-boissons-energetiques-au-padel-ca-fonctionne/

Clement Oudart

Clément Oudard is our medical expert. Physiotherapist and passionate about padel, Clément lets you learn about how to train off the pitch… And we know how important it is to last in sport.

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