According to the CREDOC (research centre for the study and observation of living conditions), one adult in three drinks less than one litre per day. Our body's water requirements vary according to age, state of health and whether or not we engage in strenuous sporting activity, but it is recommended that we drink at least 1.5 litres a day. Why should we do this?
Risks of poor hydration
The risks of poor hydration are often underestimated, especially in healthy adults.
Not drinking enough water is the cause of many everyday problems: digestive problems, such as constipation, concentration difficulties and headaches, but also cardiovascular, skin and muscle disorders and kidney problems.
For athletes, even slight dehydration reduces performance and increases the risk of injury. In fact, 1% dehydration can lead to a 10% drop in physical performance!
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La soif
La soif est une sensation de sécheresse au niveau de la bouche, des lèvres et du pharynx. Elle se traduit par une envie de boire. Nos cellules en manquent d’eau font baisser le volume sanguin, ce qui envoie un signal à notre cerveau.
La soif est un message d’alarme de notre corps. Lorsqu’on ressent la soif, notre corps a déjà perdu 10% de ses capacités physiques à cause de sa déshydratation. Il est très important de ne pas attendre d’avoir soif pour boire et surtout d’écouter son corps afin d’être réactif dès que la sensation de soif arrive.
Drink water, but not only water!
To be well hydrated, nothing is better than drinking water. Even though requirements differ from person to person, it is recommended to drink 1.5 litres per day, i.e. :
3 small bottles 1 large bottle 10 glasses of water
Remember to drink from morning to night: the distribution is as important as the quantity!
There are other ways to stay hydrated on a regular basis: the fruit and vegetables we eat are also an additional source of water. A fruit can contain about 85-90% water, and a vegetable 90-95%. Melon and salad, for example, contain about 90% to 95% water. Finally, drinks such as coffee, tea, fruit juices and soups also contribute to our hydration. Beware of alcohol, which on the contrary dehydrates our body!
More tips on hydration and sport are to come, in the meantime don't hesitate if you have any questions and remember to drink (water!) ;-)