Drink Before You Get Thirsty: The Right Habit
The first rule, then, is to drink as soon as you start exercising. Above all, don’t wait until you’re thirsty, because feeling thirsty is already a sign of dehydration.
Next, it’s essential to drink insmall, frequent sips: if possible, every 20 minutes, between 1 and 2 dl, with the amount depending on the temperature, the intensity of the activity, and how much you’re sweating.
What drink should you choose in the mountains?
What should you drink? Contrary to popular belief, water isn’t the best option for hydration; instead, a slightly sweetened drink is best for low-intensity activities and should ideally contain a small amount of salt (1 gram per liter), as salt and sugar help draw water into the cells.
If the activity is long and more intense, you can use the drink to provide energy to the body, and adding more sugar to the drink is recommended. During sustained activities, about 60 grams of sugar per liter is recommended, always combined with salt. Energy drinks can be an option, but they aren’t essential. Drinking a sweetened herbal tea, tea with honey, or a syrup can work just as well.
And don’t forget to keep your drink within easy reach—not at the bottom of your bag—to ensure you stay as consistently hydrated as possible.
By Valerie Ducommun, sports dietitian at the Swiss Olympic Medical Center in La Tour.