Much more than water: Keys to improve your hydration during training

Real strategies to hydrate better and perform better

Maintaining proper hydration during exercise is one of the most critical—and often overlooked—factors for peak performance and proper recovery. Whether you're cycling, running, functional training, or any other endurance sport, knowing how to stay hydrated is crucial. How to improve hydration during training can make a huge difference in your energy, focus, and overall health.

And no, it's not just about drinking water. The body needs much more: replenishing electrolytes, maintaining stable glucose levels, and preventing premature fatigue. In this article, you'll discover why hydration is so crucial, what mistakes to avoid, and what strategies really work. We'll also introduce you to a product that can help you achieve your goals without compromising your well-being.

Why is it so important to stay well hydrated?

During training, your body experiences a series of physiological processes that require balance: your heart rate increases, your body temperature rises, and your muscles consume large amounts of energy. All of this implies constant loss of fluids and electrolytes through sweat.

Dehydration, even at moderate levels (2-3% of body weight), can negatively affect your performance. It decreases aerobic capacity, increases fatigue, causes muscle cramps, dizziness, and even compromises mental focus.

Therefore, learn How to improve hydration during training It's not just useful: it's essential if you want to perform better, feel good, and recover faster.

The heart of the matter: How to improve hydration during training?

Sports hydration isn't just about drinking more water. It involves understanding when, how much and what Drink according to the type of training, duration, climate, and personal sweating. Here's a practical, integrated guide:

For short sessions (less than an hour), water may be sufficient, as long as conditions aren't extreme. But for longer, high-intensity workouts or hot weather, you need also replenish electrolytes and carbohydratesAnd that's where well-formulated isotonic and energy drinks come into play.

An excellent option is the Green Mate Caffeine Carbohydrate Electrolyte Sports Drink, designed to provide sustained energy and deep hydration. This formula provides:

• Fast-absorbing carbohydrates, essential for maintaining stable blood glucose levels.
  
  

• Key electrolytes such as sodium and potassium, which help maintain water balance and prevent cramps.
  
  

• Natural caffeine from yerba mate, slower release, which stimulates concentration without sudden peaks.
  
  

A single 90g serving is equivalent to 2 energy gels of 40 g, with a very competitive price per serving. Ideal for cycling, running, trail running, or any endurance training.

If you are looking for effective options on How to improve hydration during trainingThis product provides you with a complete solution: energy, salts, and a gentle, constant mental stimulus.

Also, being in powder form, you can adjust the amount and concentration according to your needs. It's a clean formula, without unnecessary additives, that respects your digestion and performance.

Common mistakes that compromise your hydration

Know How to improve hydration during training also implies avoid certain mistakes frequent:

• Drink only when you are thirstyThirst is a late indicator. Start hydrating before you begin exercising and maintain a regular intake every 15-20 minutes.
  
  

• Use sugary or carbonated drinks: They are not suitable for physical exercise. They can cause digestive discomfort or reactive hypoglycemia.
  
  

• Not replenishing electrolytesIf you sweat a lot, you lose essential minerals. Water alone isn't enough.
  
  

• Drinking commercial beverages full of artificial sweeteners: can cause bloating, intestinal disturbances and poor absorption.
  
  

• Not adapting hydration to the climate and type of training: On hot days or during activities lasting more than 90 minutes, your body demands more.
  
  

What should a good hydration drink have?

In addition to a pleasant taste and easy digestion, a sports hydration supplement should:

• Contain a balanced proportion of simple carbohydrates such as glucose and fructose.
  
  

• Include sodium, potassium and magnesium in effective quantities.
  
  

• Be free of ingredients that alter your intestinal flora, such as sucralose, artificial colors or flavors.
  
  

• Be adjustable depending on the duration and intensity of the effort.
  
  

For this reason, more and more athletes are opting for natural formulas such as Xtratus, which combines energy, hydration and a gentle mental boost thanks to plant-based caffeine, without saturating the body.

Complement your hydration with a comprehensive strategy

In addition to drinking during your workout, it's important to consider other aspects that enhance the benefits of proper hydration:

• Start well hydrated: Drink 400-600 ml of water or electrolyte drink one or two hours before training.
  
  

• Evaluate your fluid lossA simple way is to weigh yourself before and after exercise. For every kilo lost, you need to replace approximately 1 liter of fluid.
  
  

• Recover later: After training, continue hydrating with a drink that includes minerals and some protein, especially if it was a demanding session.
  
  

• Don't neglect your diet: Fruits, vegetables, and foods with high water content also help keep you balanced.
  
  

Improve hydration during training It goes far beyond just drinking water. It's a conscious and personalized strategy that involves choosing the right timing, the right ingredients, and avoiding common mistakes.

It's not just about avoiding fatigue or cramps: it's about optimizing your performance, taking care of your body, and feeling good before, during, and after exercise.

And if you can also do it with products like Green Mate Caffeinated Sports Drink, formulated to offer Clean energy, deep hydration, and long-lasting focus, you'll be one step closer to achieving your sporting goals with health, balance, and consistency.