It is getting warm and sunny, let's stay hydrated!
When talking about water needs, this includes liquids that we drink as well as water from food.
The recommendations of EFSA (European Food Safety Authority) are to consume approximately 2 L of water for women and 2.5 L of water for men. 20% of this water comes from food. So the recommendation for women would be to drink about 1.6 L of water and men about 2 L of water (1).
Drinks containing electrolytes (Na, K, Mg, Ca) should be considered if you exercise intensely, the training lasts an hour or more, you sweat a lot, have a sweat salty, wear equipment that keeps you warm (hockey, football), the temperature is very hot and if you do several training sessions in a day (2).
For a person practicing an endurance sport (cycling, marathon, etc.) for more than an hour, carbohydrates must generally be ingested to avoid fatigue and to maximize performance. These carbohydrates are often in concentrated liquid form such as gatorade or powerade drinks (easier to transport). Carbohydrate needs depend on duration and intensity of training, height, weight, etc. Contact me for more information tailored to your situation!
It is necessary to adjust water needs according to the seasons and living conditions (air conditioning or not during hot weather) to avoid dehydration.
Tips for staying well hydrated
Outside, in hot weather, stay in the shade;
Always carry a bottle of water with you on outings or at work;
If you sweat a lot, take drinks with electrolytes;
Flavor your water with lemon juice, frozen berries and mint;
Do not wait to be thirsty to drink;
If it's too hot, stay indoors;
If you drink alcohol, do not forget to drink water between each drink;
Set a SMART goal. Example, drink 1 bottle of water of 700-800 ml per day;
Eat plenty of fruits and vegetables ;) (Watermelon, cantaloupes, oranges, peaches, cucumbers, celery, tomatoes, etc.).
Karine Drouin, dietitian RD
1- EFSA Panel on Dietetic Products, Nutrition, and Allergies (2010). Scientific Opinion on Dietary reference values for water. EFSA Journal; 8(3):1459. doi:10.2903/j.efsa.2010.1459. www.efsa.europa.eu.
2- Les diététistes du Canada. (2018). Tout sur les boissons pour sportifs. Practice Evidenced-Based Nutrition (PEN). Retrouvé le 1er juillet 2021 en ligne sur PEN.