How to stay hydrated and avoid cramps during exercise
Written on March 31, 2025, by Pauline de Santarome
Avoid fatigue and cramps: the guide to hydration during exercise
Sudden fatigue, cramps, loss of energy... what if it were all due to a simple lack of water? During exercise, the body quickly loses fluids and essential minerals. Proper hydration, adapted to the intensity of the activity, can prevent these problems and improve performance. Hydration tablets can be a simple and effective solution for optimizing your water and mineral intake throughout your workout.
The role of water in the body during physical activity
During physical exertion, water performs several vital functions:
it regulates body temperature,
transports nutrients and oxygen,
lubricates the joints,
participates in the elimination of metabolic waste.
As soon as the body warms up, it triggers a thermoregulation mechanism: perspiration. As it evaporates, sweat helps maintain a stable internal temperature. However, this process leads to a significant loss of water and minerals, which must be replenished.
Without sufficient intake, the blood thickens, circulation slows down, and muscles are less well oxygenated. The result: performance drops and the risk of injury increases.
What you lose when you sweat
Sweat does not only contain water. It is rich in electrolytes such as sodium, potassium, magnesium, and chloride. These minerals are important for muscle contraction, nerve transmission, and water balance.
One liter of sweat can contain up to:
1 to 2 g of sodium (Na)
300 to 400 mg of potassium (K)
30 to 40 mg of magnesium (Mg)
1 to 2 g of chloride (Cl)
The more intense or prolonged the activity, the greater the loss. In hot or humid weather, sweat output can reach 1 to 2 liters per hour. Without external replenishment, this loss leads to rapid dehydration with visible effects on the body and mind.
Fatigue, cramps, poor performance: the effects of dehydration
Losing water is not insignificant. Dehydration directly affects your sensations, endurance, and ability to stay focused.
Signs of dehydration in athletes
Here are the warning signs to look out for:
Intense thirst or dry mouth
Headaches
Vertigo
Sudden fatigue
High heart rate
Muscle cramps or pain
Dark or infrequent urination
In athletes, these symptoms often appear after a 1 to 2% loss in water weight, which is just 1 to 1.5 liters for a person weighing 70 kg.
Understanding cramps
Muscle cramps occur when a muscle contracts involuntarily and painfully. They are often linked to a combination of fatigue, dehydration, and electrolyte deficiency, particularly sodium, potassium, or magnesium. To learn more about muscle cramps, visit theAmeli.fr website.
The critical threshold: when a 2% loss of water = a 20% drop in performance
According to INSEP (the French National Institute of Sport), a water loss equivalent to 2% of body weight reduces physical performance by nearly 20%. This affects muscle strength, endurance, and concentration. In endurance sports (running, cycling, team sports), it can mean the difference between finishing the race and giving up. Hence the importance of anticipating this loss before it sets in.
How to stay properly hydrated before, during, and after exercise?
Hydration does not begin when you feel thirsty. It requires advance preparation, adjustment during exercise, and continuation afterward for optimal recovery. Here is how to organize yourself.
Before exercise: anticipate without overloading
Start hydrating 2 to 3 hours before exercise by gradually drinking 300 to 500 ml of water. This ensures good cellular hydration without overloading the stomach. Avoid drinks that are too sweet or too cold. Just before you start exercising (15 to 30 minutes beforehand), you can drink a small amount of water or a slightly salty drink or one enriched with electrolytes.
During exercise: frequency, quantity
The goal is to compensate for losses without waiting for the sensation of thirst, which is already a sign of dehydration. Drink approximately 150 to 250 ml every 15 to 20 minutes. The exact amount will depend on the intensity of the effort, the ambient temperature, and your own rate of perspiration.
Choose drinks containing electrolytes (sodium, potassium, magnesium) to maintain fluid balance and prevent cramps.Hydration tablets are convenient because they can be added to a water bottle and provide these essential elements.
After exercise: effectively replenish your reserves
The recovery phase is just as important as the exercise itself. You need to replace lost water and minerals to rehydrate your cells, promote muscle repair, and recharge your energy reserves.
Drink at least 500 to 750 ml within an hour after exercise. Mineral-rich water or a recovery drink containing electrolytes and carbohydrates is ideal. You can also supplement with foods rich in water and potassium (bananas, watermelon, spinach).
HYDRA’MAX lozenges by Santarome: hydration, minerals, and performance
If you are looking for a simple, natural, and effective solution to stay hydrated during exercise, Santarome's HYDRA'MAX hydration tablets are an excellent option.
They have been designed to meet the needs of athletes: rapid hydration, mineral replenishment, and a natural boost thanks to acerola.
Each tablet dissolves in 500 ml of water. It provides essential electrolytes (sodium, potassium, magnesium) and vitamin C from acerola. The result: better water absorption, reduced cramps, and sustained performance over time.
Acerola, rich in natural vitamin C, supports the immune system and combats fatigue. Combined with naturally sourced minerals, this formula is 100% vegan, with no artificial colors or preservatives.
HYDRA'MAX can be used before, during, or after exercise, depending on your needs. Easy to carry and with 100% natural flavors, it is the natural alternative to industrial isotonic drinks.
Try HYDRA’MAX today and give your body the water it deserves!
★★★★★ - Laly
HYDRA'MAX - Pack of 6
"I tried Santarome's Hydra'Max tablets and honestly, I'm a fan! They taste great and really help me stay hydrated throughout the day. They're super convenient, especially because they dissolve quickly in water, making them perfect for taking to the office or the gym. I highly recommend them, especially if you're looking for a simple and enjoyable way to drink more water."
