World Water Day is an annual United Nations observance day held on 22nd March that emphasizes the significance of freshwater. Held on March 22nd every year since 1993, #WorldWaterDay celebrates water and raises awareness for the sustainable management of groundwater.

Mihira Khopkar, Lead Sports Nutritionist at Sir H.N. Reliance Foundation Hospital, explains the necessity of safe water and its importance in an athlete’s life. Hydration plays multiple roles in the life of an athlete, especially in a humid environment. As an athlete trains or competes, fluid is lost through the skin through sweat and through the lungs while breathing. If this fluid is not replaced at regular intervals during practice or competition, it can lead to dehydration. Dehydration is harmful as it could lead to muscle cramps and heat strokes that may affect an athlete’s training or competition.

How much water should an athlete drink while exercising?

While there are no rules for how much water an athlete should drink while exercising due to different body structures, there are a few basic guidelines for drinking water before, during, and after exercise-

  • Drink 500-600 ml of water 2 to 3 hours before you start exercising.
  • Drink 250 ml of water 20 to 30 minutes before you start exercising or during your warm-up.
  • Drink 200-300 ml of water every 10 to 20 minutes during exercise.
  • Drink 250 ml of water no more than 30 minutes after you exercise.

Furthermore, Mihira explains how the process of sustained hydration acts as a transport vehicle for nutrients, and helps them get absorbed inside muscle cells and move waste products outside them.

Here are a few other benefits of staying hydrated-

  • Improved muscle function
  • Assists digestion
  • Regulates blood pressure
  • Keeps skin healthy

  • Symptoms of dehydration

Dehydration occurs when the body loses more fluid than it takes in. It is difficult for the body to function properly with lack of water. Here are a few symptoms to look out for in case one feels dehydrated-

  • Dizziness or lightheaded feeling
  • Nausea or vomiting
  • Muscle cramps
  • Dry mouth
  • Lack of sweating
  • Hard, fast heartbeat

In conclusion, Mihira added that since the majority of people are not blessed with safe water, we should conserve and use it judiciously. Hydration is as crucial for an athlete as it is for a person who is exercising with the motive of staying fit.

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