Which water is best for athletes: mineral, spring or tap?
Table of contents
We witnessed the superb Olympic Games in Paris, where sportsmen and women from all over the world gave their very best. Whether on the track, in the pool or on the pitch, one thing is certain: hydration is essential for athletes to perform at their best at their highest level. Water is the magic fuel that keeps athletes at the top of their game.
But which water to choose to maximise performance ? Spring water, mineral water or tap water ? In this article, we'll explore the specific needs of sportspeople and compare the different types of water to help you make the best choice. Hydrate intelligently, follow the advice of Olympic champions, and your body will thank you!
How much water to drink a day
Ha, the eternal question! While the advice to drink between 1.5 and 2 liters of water a day is very common, we wouldn't mind a little more individualised advice!
So it's actually easy: you need to adjust your water intake according to your weight, age and activity level.
A simple rule? For the daily water intake you need (excluding exercise) multiply your weight in kilograms by 30 millilitres (ml) if you are under 60. For example, a 70 kg person should aim for around 2.1 litres of water a day. You'll also need to compensate for losses due to exercise.
But if you are over 60, multiply your weight in kilos by 25 ml. It's simple: you need to take into account that you have fewer muscles, which themselves retain a lot of water.
Finally, remember to eat water-rich foodssuch as fruits and vegetables, which can account for 20-30% of your water requirements. Drinks such as juice, tea and milk also count! But remember: Choose pure water and herbal teas rather than sugary drinks packed with additives.
Specific needs of sportspeople
Practical recommendations
Of course, if you do sport, you need to compensate for the dehydration caused by physical activity by adding even more water to our consumption daily.
Because when you're exercising, you're sweating, and that sweat is precious, not only do we lose water,but also essential electrolytes. To avoid finding yourself as parched as a sponge in the sun, it's crucial to drink enough regularly.
But that's not all: water also helps to regulate body temperature, prevent injuries and speed up muscle recovery. In short, hydration is the key to staying fit and performing well.
So how much water should a sportsperson drink before, during and after physical effort?
- Before sport :
- Drink around 500 ml of water 2 to 3 hours before starting.
- Add another 200 to 300 ml about 20 to 30 minutes before exercise.
- During sport :
- Don't forget to drink 150 to 300 ml every 20 minutes to stay on top of your game.
- After training :
- For every kilogram you lose during exercise, drink 1.5 litres of water to rehydrate yourself.
- Constant hydration : Drink regularly throughout the day, even outside training sessions, to avoid dehydration and its harmful effects such as headaches.
- Weather conditions: If you're training in scorching heat, don't forget to drink more to compensate for the sweat.
Basically, adapt your water intake to your weight, your physical activity and the weather to stay at the top of your game and avoid dehydration.
Bottled water: spring or mineral?
Yes, but which water should you drink? Before choosing, it's a good idea to know the differences between the two.
Spring water and mineral water, although both are bottled waters and both come from natural underground sources, have their own particularities.
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Spring water:It's like nature in a bottle: it comes from protected natural sources and has a variable mineral composition.
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Mineral water:is the diva of waters! It must have a stable, well-defined mineral composition, bottled directly from the source. It is often praised for its specific benefits, such as being rich in minerals like calcium and magnesium. It must not be treated in any way (see our article on the mineral water scandal).
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In short, spring water is your everyday ally, while mineral water is the choice of sportsmen and women in search of performance.
What about tap water?
Tap water is the more accessible and economical options. However, although in France we are talking about extremely controlled drinking water, its quality can vary depending on the region and the local treatment system.
Advantages:
- Accessibility: Available almost everywhere at a negligible cost.
- Ecological: Reducing the carbon footprint associated with the production and transport of bottled water.
(See our article on environmental impact of plastic water bottles)
Disadvantages :
- Variable quality: May contain contaminants such as chlorine, pesticides and heavy metals.
- Taste: Taste can be affected by the chemicals used in water treatment.
Solution
All you have to do is filter or purify it to get rid of contaminants while keeping its minerals and trace elements intact! "Yes, but how?" you may ask! Just a little patience dear reader, we'll get to that very quickly.
Final comparison
Factors to consider when choosing water for a sportsperson :
- Minerals : Sportsmen and women benefit from minerals such as calcium and magnesium, which are essential for performance and recovery.
- Taste: Water that's pleasant to drink encourages regular hydration.
- Accessibility : Tap water is always available, but may need to be purified.
- Cost : Spring and mineral water can be expensive, especially for regular consumption.
Final choice
- Spring water : Purity and natural taste, but high cost and variability of minerals.
- Mineral water : Rich in minerals, ideal for recovery. It's worth remembering that the various mineral waters are considerably more expensive. In fact, they are 100 to 300 times more expensive!
- Tap water : Economical and accessible, but requires purification for optimum quality.
The importance of water purification for sportspeople
If your choice is good old-fashioned tap water, purifying it can be an excellent idea. The purification (or filtration) process can remove contaminants such as chlorine, pesticides and heavy metals, ensuring safe and healthy hydration.
Why purify tap water?
- Improved quality: Provides clean, pure water, essential for performance and recovery.
- Optimised taste: A pleasant drink encourages regular consumption.
Adapted purification solutions :
- Filter jugs: Practical and easy to use at home, but of dubious effectiveness (We invite you to read : The carafe filter | Carafe filter vs uv water purifier: the match-up)
- Domestic purifiers such as osmosis units: They provide continuous purification for the whole family, but have the disadvantage of removing the electrolytes needed by athletes. However, these devices are expensive, energy-consuming and polluting (cf. https://lavie.bio/un-osmoseur-deau-pour-quel-usage/)
- Bottles with built-in filters: For outdoor hydration, when hiking for example. The quality of filtered water will vary greatly depending on the filter.
- LAVIE water purifiers:
- UV-A technology: Removes contaminants without chemicals.
- Advantages: They improve taste, eliminate chlorine and 99.9% of bacteria, preserve minerals and trace elements, and are easy to use.
- LAVIE water purifiers:
Now you have all the information you need to choose the best water for sportspeople!Â
Whether you prefer spring water, mineral water or purified tap water for your workout, you now know what to look out for when it comes to the characteristics of each.Â
Spring water, with its natural purity, mineral water, rich in electrolytes, and tap water (just as enriched in electrolytes as the average mineral water), which can become excellent with a good purifier.
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Indeed, investing in a water purifier can transform your tap water in one high-quality resource, ideal for sports enthusiasts. LAVIE purifiers, with their UV-A technology.These products guarantee pure, healthy, tasty water, perfect for hydrating before, during and after exercise.
So hydrate intelligently during sporting activity and choose the water that best suits your needs and the way your body functions. Your performance and recovery will be all the better for it. For hydration without compromise, trust LAVIE water purifiers. Ready to boost your hydration? Get ready to drink!
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Article written on 06/08/2024 by Pascal Nuti - CIO Solable - Passionate about energy, I'm constantly on the lookout for new targets for improvement, exploring cross-disciplinary paths using novel methods.
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