How to hydrate better to play Padel? Today in the Padel Pro Shop blog we tell you the keys to a better physical performance
We love Padel, what are we going to do? It is entering the track and our enthusiasm and desire to give our best sometimes makes us forget to even drink water. Does it look familiar?
Our motivation is so much to win each point that we can ignore listening to the signals that our body gives us.
Nobody likes to be dizzy or physically down that forces them to leave the game.
For this reason, today, in the Padel Pro Shop blog, we will give you the keys to improve your physical performance thanks to proper hydration on the Padel. Let's start!
Why is it important to maintain good hydration when you play sports?
Physical activity is one of the essential pillars to enjoy good health, both physical and mental.
As is a healthy and balanced diet and being well hydrated.
We explain to you. When you do sports, energy expenditure and body temperature increase, which causes us to start sweating. In this way, the body manages to release toxins and reduce part of the body heat.
There are various factors that affect the amount of water our body needs. The most relevant are:
- Age
- Sex
- Type, intensity and duration of physical activity performed
- Ambient temperature and humidity
- sports clothing used
These variables affect the amount of water we drink each day, until having to increase our body's water needs between two and six times .
On the other hand, more than 60% of our body is made up of water and when doing sports, an important part is lost through sweat.
For example, we can lose between 1.5 and 2 liters of water after playing Padel for an hour .
Hence, it is important to maintain good hydration before, during and after playing sports so that neither our health nor performance are affected.
What to drink before playing Padel
As a general rule and according to the WHO and EFSA , an approximate total daily consumption of 2 liters of water is recommended. Of which 80% come from the direct intake of water and the remaining 20% through fresh and seasonal foods .
This fluid intake should be done at different intervals throughout the day so that, proactively, you do not have to feel thirsty.
Equally important is how we drink water, since it must be done in small sips and slowly , avoiding taking large gulps at one time.
Also, try to consume natural mineral water before isotonic drinks, sparkling water or other energy snacks.
Keeping these general guidelines in mind, try to drink an additional 500 milliliters of water between one and two hours before playing Padel .
What to drink during padel training
While training or playing a game of padel, follow the same guidelines above and try to drink 100-200ml of water every 15-20 minutes .
Drinking a lot of water while doing sports decreases physical performance and leads to the appearance of flatus.
No less important is to drink water from the weather and not very cold water. The ideal temperature should be around 16 degrees Celsius .
See what happens to your body when you drink ice water when you play sports.
In addition to water, it is very important to also take electrolytes during intense workouts. These are minerals, such as sodium, calcium, potassium or magnesium, which have an electrical charge and are found in all body fluids (blood, urine, etc.).
They all perform a multitude of important functions in the body, so their presence and balance is vital to everyone.
However, they are easily lost through sweat.
An imbalance in electrolytes can have serious health consequences, nausea and fainting being the mildest effects.
For this reason, we recommend mixing the water you drink while training with an electrolyte supplement. Get a bottle for your Padel matches and training sessions so you will never forget to hydrate properly.
What to drink after padel training
Finally, surely during the game you have bet a round of beers that the defeated couple will pay for later.
Drinking cold beer is enough motivation for many amateur players to practice this sport. However, like ice water, all it will do is increase fatigue and delay muscle recovery .
The same goes for energy drinks, like Red Bull or Monster, and isotonic drinks, like Aquarius, Isotar or Powerade.
All of them usually have a high sugar content, which implies a sudden drop in energy in the short and medium term.
Therefore, be sure to drink warm water equivalent to 150% of body weight lost during physical activity. For example, if after exercising you have lost a kilo, you should drink 1.5 liters.
In the event that you do not have the possibility of weighing yourself just before and after training, drink consciously until you feel comfortable and without taking large sips.
Also, it may be a good idea to take post-workout shakes with mineral-rich foods to help replenish lost electrolytes.
Some good examples are melon, banana, blackberries, spinach and avocado.
How does the lack of hydration affect the practice of sports and physical activity?
At this point you may be wondering what are the risks of not having proper hydration?
Well, when the liquid lost while playing Padel is not replaced, the body enters a state of dehydration .
The lack of hydration in the Padel can cause side effects. Not only does sports performance decrease and fatigue increases, but it can also have serious consequences for our health, such as heat stroke.
Added to the physical downturn, thirst and fatigue are dizziness, headaches, vomiting, tachycardia or muscle cramps.
Don't you believe us? Look what happened to the then 1st in the WPT Ranking Fernando Beslateguín in the PPT Final in Ibiza in 2012.
In short, listen to your body's signals . Being thirsty is a sufficient indicator that your body needs to be hydrated when up to 1% of your body weight has been lost. Ignoring these signs leads to the following symptoms of dehydration:
- Mild : involves a loss between 1 and 5% of body weight and usually suffers from muscle weakness, tiredness, headache or loss of appetite.
- Moderate : loss between 6 and 8% of body weight that leads to dryness and lack of elasticity in the skin or little urine and dark color.
- Severe : loss between 9 and 11% of body weight that requires medical attention. You usually have difficulty speaking, balance problems, mental block or increased heart rate.
- Very serious : water losses equivalent to 15% of our weight or higher imply a risk of death.
Luckily, you don't have to worry, since in this article we have given you the most important keys to keep your body always hydrated.
Conclusion on hydration in the Padel
You already know the importance of hydrating while practicing sports and the risks associated with its absence.
Listen to your body and try not to forget to add a bottle of mineral water to your favorite paleta bag, as it will improve your performance on the court.
About the Author
This article has been created by the wellness team at the School of Anti-Aging . At the Anti-Aging School, all they do is help people, like you, look and feel young every day. They achieve this by fighting the signs of premature aging, to improve your lifestyle in a healthy, conscious and sustainable way.
