Proper hydration plays an important role in the athlete's performance during training or competition. Through sweating we lose a lot of minerals and trace elements. More specifically:
150-250 ml every 15 minutes is tolerated by the digestive system during exercise.
During exercise, one should not consume more fluid than is lost through sweating because the risk of developing hyponatremia increases.
When the race or training lasts more than 1 hour, drinking an isotonic sports drink that provides carbohydrates and electrolytes is preferable to drinking water.
The best way to hydrate during exercise for the athlete is the one that gives him gustatory pleasure, does not cause gastrointestinal irritation, and provides energy during exercise.
Urine color and scale are good indicators of checking hydration levels. Dark urine shows us that the hydration of our body is not satisfactory.