Expert Nutrition and Hydration Tips for Athletes: Fuel Your Performance

Optimizing water and food intake is crucial for athletes, tailored to effort duration, intensity, and activity type.

How to Stay Properly Hydrated

Athletes should limit fluid loss to 2% of body weight during exercise to prevent dehydration. Key strategies include:

• Drink 120 ml every 10 minutes during intense sessions, even before thirst hits. Aim for at least 500 ml per hour in normal conditions.
• In extreme heat or prolonged/intense efforts, hydrate proactively—thirst isn't a reliable gauge.

Symptoms of Dehydration to Watch For

• Fatigue, heavy legs, shortness of breath, reduced alertness, or weakness signal severe dehydration.
• Fever or dizziness may indicate heat stroke, exacerbated by lack of training, hot/humid weather, high intensity, indoor confinement, fatigue, excess clothing, alcohol, or certain medications.

The primary cause is inadequate hydration during exercise.

Daily Rehydration Post-Dehydration

• Drink 2-3 glasses per meal to avoid digestive slowdown.
• Sip between meals, up to 30 minutes before and 2 hours after eating.

Avoid sparkling water for better gut comfort.

Meeting Your Carbohydrate Needs

Carbs fuel muscles via stores in muscles and liver, released during effort. Prioritize them before prolonged or intense activities, supplemented by snacks or sports drinks suited to your sport.

Carbs should comprise about 55% of total energy intake (TEI). During training and pre-competition, aim for 2/3 complex (slow) carbs and 1/3 simple (fast) carbs.

Three factors guide carb timing and food choices:

• Training/competition phases
• Glycemic index (GI)
• Portion sizes

Low-GI foods (slow carbs) are ideal pre-exercise: choose whole grains, minimally cooked, in pieces over purees. Avoid pure glucose 1 hour before; opt for fructose sources like fresh fruit for endurance. For sessions over 1 hour, glucose-fructose mixes work well.

Skip high-fiber foods like legumes pre-sport to prevent discomfort.

Balancing Proteins and Micronutrients

In a balanced diet for moderately active people, proteins make up ~15% of TEI. Athletes need more, adjusted for individual profile, sport type, and training frequency.

Key minerals to boost:

• Magnesium (in moderation to avoid impairing calcium absorption).
• Iron and calcium.
• Zinc, copper, iodine (lost via sweat).
• Sodium: Add 1g salt per liter of water or use drinks with 400 mg/L.

Prioritize B vitamins and vitamin C—deficiencies hurt performance, but excess supplements don't help. Consult a health professional before supplements.

Understanding Athlete Energy Needs

Energy demands vary by sport (e.g., marathon vs. sprint), intensity, duration, frequency, sex, height, weight, and age. Needs fluctuate with training/competition cycles.

Tailor diet to activity for health and peak performance—focus on food/drink quality, quantity, and timing.

Consult a sports doctor, nutritionist, or dietitian for personalized energy needs.

Source: European Food Information Council (EUFIC).