How to maintain 100% natural hydration during training

Hydration is crucial when it comes to your athletic performance and recovery. Focus on training outdoors but remember that hydration is critical now that the heat is on.

Nutrition is crucial to ensure that your training is as effective as possible. You already know that. But keep in mind that hydration greatly affects physical and mental performance. Mild to moderate dehydration causes signs and symptoms such as fatigue, loss of appetite, thirst, redness of the skin, heat intolerance, dizziness, decreased volume and increased concentration of urine. However, severe dehydration causes dryness and aging of the skin, sunken eyes and loss of vision, delirium, muscle spasms and thermal shock. A very dehydrated person may even fall into a coma or eventually die.

Each case is unique

There are general recommendations, but you must keep in mind that each person is different. The American College of Sports Medicine, for example, recommends drinking ≈ 5-7 ml/kg at least 4 hours before exercise. If the person does not produce urine or if it is dark or very concentrated, then take a supplement of ≈ 3-5 ml/kg approximately 2 hours before the event. In addition to liquids, 20-50 mEq/l of sodium should be consumed. 

Recommendations will depend a lot on the type, intensity or duration of your training, the amount of sweat you produce and even weather conditions such as temperature, humidity and wind speed. In addition, depending on the type of workout, you may have more or less opportunity to hydrate. 

During training

Here, the goal is to prevent excessive dehydration (<2% of body weight), and the hydration pattern will depend on the perspiration rate, duration of exercise and hydration opportunities. Super Vegan's philosophy is based on the use of 100% natural ingredients, so we have taken the best from what nature has to offer in terms of hydration: coconut water. During the period following training, the first two hours are of great importance for fluid replacement, increasing blood plasma volume and primary replacement of muscle glycogen. 

But no soft drinks! Super Vegan Hydrate Coconut Water & Acerola offers you all the benefits of Super Vegan Hydrate, and Acerola with its high vitamin C content. In addition, Inca berries and coconut sugar provide a quickly available energy boost during training.

After training

You should drink fluids after your workout so that the volume of water consumed is sufficient to restore the water level (the difference between the water lost and the water ingested). In addition, you should drink extra fluids to compensate for water losses due to sweat, exhaled air and urine. Nutricoach Francisca Oliveira even points out that "one of the essential habits for those who practice sports is to restore the energy used and to hydrate the body right after exercise. There are several risks involved when practicing sport without taking care of nutritional needs," she says. Our Super Vegan Hydrate consists of coconut water in an extremely nutritious powder form with a high concentration of minerals. Finally, in addition to being fat-free, helping you rehydrate and rebalance electrolytes, it's super convenient to consume. 100% natural, without any additives.

Nevertheless, it is important to mention that sweating involves not only the loss of water, but also the loss of electrolytes, which must be replaced in order to avoid serious biological disorders such as hypovolemia (loss of a large volume of blood and/or fluids, mainly plasma, which can lead to death within minutes), overheating of the body or hyponatremia (low sodium levels in the blood). And what is the substance containing the most electrolytes that nature can offer us? Without artificial flavors or maltodextrin, among others? Coconut water. Rich in potassium, it contains sodium and carbohydrates. What are you waiting for to use it in your next workout?