He is one of the most prestigious physical trainers in the world of paddle tennis. By his hands pass great players and future promises of this wonderful sport. Director of the 360º Module of PadelFIT, do not miss this interesting article that he offered us in the Blog MyPadel by DKV.

Padel World Press .- Any practitioner of paddle knows that he should drink water while playing but some care more about this aspect than others. Being aware that it is a habit necessary for practice, do we know the tricks or strategies to avoid dehydration? Do we give the same hydrated or not? And if we think not, what should we do to avoid it?

Water is the most important component in the body since it represents no more than 2/3 in men and ½ in women. What's more, when we are lactating, we reach 75%.

When playing sports, an imbalance can be created between our fluid intake and our loss if they are not effective. And that is when what we know as dehydration appears.

Dehydration is one of the 3 fatigue onset factors, along with glycogen depletion (low levels of muscle glycogen) and low blood glucose.

Dehydration is not the same in 2 subjects who perform the same activity ... And it depends:

- Room temperature, HR, intensity, humidity and acclimatization capacity.

Dehydration causes among others: loss of aerobic capacity, decreased plasma volume, cramps, muscle injuries, decreased cardiac output and reduces blood supply to muscle and skin. All this without forgetting that the body is not able to dissipate heat and our body temperature will increase, being able to suffer a heat stroke.

The intake of fluids during exercise has many interests and benefits, such as avoiding weight loss, reducing fatigue, prolonging performance and preserving homeostasis.

What strategies should I follow so that it does not affect me?

The paddle is special. The duration of a game is unpredictable so it makes all the forecasts we make are few. Tips before a game or important training:

- 2-3 days before ingest between 2,5 and 3,5 liters of water, to get a good storage.

- 24 hours before we must avoid thermogenic foods (spicy and large amounts of protein).

- Competition day, 2 or 3 hours before, drink between 400 and 600 ml.

- During the competition we must take CHO (carbohydrates) between 30-60gr / h, in quantities of replacement drink between 600-1000ml / h with solutions with carbohydrates between 6-8%.

IMPORTANT!! We must look at the label and see if our isotonic replacement drink meets this because that osmolarity (concentration) is similar to that of our plasma.

- If we want to spin finer, we will see that sodium is present in 0,5-0,7 gr / l, to promote fluid retention and to prevent hyponatremia.

Do not let dehydration affect your performance and put it in the toolbox that helps you maintain your level of play.

Álvaro Rosa

Physical trainer WPT and Damm Foundation

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Padel World Press is an online newspaper dedicated to the world of paddle tennis, which, during 24 hours a day, will be in charge of offering the last hour of the second most practiced sport in Spain. News, interviews, reports, analysis ... All fans can enjoy the paddle from a new point of view, always under the seriousness, journalistic rigor and knowledge of a team with more than a decade of experience in the world of paddle.