Better Performance

Dehydration reduces physical and mental performance and can lead to concentration problems and headaches. Proper hydration helps maintain optimal performance.

Faster Recovery

Water helps transport nutrients to the muscles, thus supporting the recovery process and reducing muscle soreness.

Prevents Muscle Cramps

Electrolytes, which are lost through sweat, are important for proper muscle function. Adequate fluid intake helps prevent muscle cramps.

Physical Health

Proper hydration helps maintain blood pressure and reduces the risk of cardiovascular diseases, helps the kidneys to excrete toxins, and aids in digestion and nutrient absorption.

Drink plenty of water throughout the day, especially after intense exercise. During a workout, it's a good idea to replenish fluids several times, evenly, with a few sips. Water helps maintain proper body moisture and removes toxins. Yes, you might visit the restroom more often, but this is normal for your metabolism, and it's how toxins are eliminated!

During and after longer or more intense workouts, it is also worth replenishing electrolytes. Isotonic drinks or homemade electrolyte solutions can help restore the balance of minerals.

Electrolytes (e.g., sodium, potassium, magnesium) are minerals that help maintain the proper fluid balance in the body, regulate nerve impulses and muscle contractions. During intense exercise or in hot weather, we sweat and lose electrolytes, which must be replenished. Moreover, our body heats up during exercise, and water helps in heat dissipation and normalizing body temperature.

How much should I drink in a day?

On cooler, average days, 1.5 - 3 liters of water per day is recommended for an adult, depending on body weight (proportionally from 50kg to 100kg), but this amount can vary depending on the activity level (up to +1 liter) and temperature. In the warmer summer months, this amount should be increased by another 1 - 1.5 liters. However, excessive fluid intake can also be harmful, so pay attention to moderation and your body's signals.

How to make a homemade electrolyte solution?

You can choose the ingredients and proportions yourself. It is healthier as you can avoid artificial colors and sweeteners. It is also much cheaper than store-bought sports drinks.

The basic recipe is simple: water (500ml), salt (1/4 tsp), lemon (1/4), and 1 tsp or tbsp of natural sweetener (honey, maple syrup). For flavoring, coconut water, almond milk, hazelnut milk, and the like are naturally rich in electrolytes, but you can also add bananas, strawberries, or any other favorite fresh fruit. Vegetables like cucumber or carrots are also excellent, and you can blend everything together. Find the flavors that work best for you.

What are the effects of alcohol?

Alcohol inhibits protein synthesis, i.e., muscle building, and slows down metabolism. It also increases estrogen levels, which plays a role in fat storage, thus making weight loss more difficult.

It negatively affects testosterone and cortisol levels in the body. This is particularly significant for women, as they already have lower testosterone levels. Testosterone is an anabolic hormone that plays an important role in muscle building, while cortisol is a catabolic hormone that breaks down muscles. If you take your training and health seriously, it is worth minimizing or completely avoiding alcohol consumption.

Furthermore, it slows muscle recovery, can cause sleep disturbances, increases appetite, can cause organ damage (liver, heart) and cancer in large quantities, and alcohol is essentially nutrient-free calories.