How to hydrate at the optimal temperature?

Dehydration due to heat stress is common among athletes. Fluid losses from sweat are too high and the stimulus that makes these people feel thirsty never comes at the right time. This can lead to dehydration problems that result in reduced performance and difficulty in maintaining the body's thermoregulatory capacity. The solution to this type of problem is to drink liquids, since it ensures that the thermoregulatory responses work properly and that there are no changes in body temperature or situations where fatigue is present.

However, in order to be able to control the introduction of water into the body, it is important to know the importance of gastric emptying, as the temperature of the drink ingested significantly affects gastric emptying, so athletes and anyone who practices sports must know the optimal temperature for hydration. There are four temperatures to evaluate in terms of water consumption. The first represents water that is very cold and has been refrigerated, which means that it is between 3 and 5 degrees. The second temperature is that of fresh water, or in other words, water that comes out of the tap.

In this case, the temperature is between 15 and 20 degrees on average, and the third temperature is warm water, also known as room temperature or hot water, as it is between 24 and 37 degrees. Finally, water is valued at a very hot temperature, which is represented by the fact that it has a temperature above 50 degrees. But since drinks that are too hot are not recommended to enjoy good hydration, cold drinks are recommended. In this sense, it should be remembered that cold drinks add value to the body because they have a thermoregulatory effect, although this must be controlled because it can have an effect on gastric emptying.

The most suitable temperature is between 15 and 20 degrees, while in terms of quantity those who do sport should remember not to exceed a maximum of 700 ml for each drink. If this happens, one could suffer from stomach problems that would not help to maintain the practice of sports at an adequate pace and without pain.

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