"Water is the driving force of all nature," said Leonardo da Vinci. In sports, it is crucial. Whatever sport we play, one of the most important elements to consider is hydration, and we cannot neglect it.

Optimal hydration prevents a series of problems when exercising, including:

• Decreasing training or game level.
• Getting fatigued prematurely.

There are two types of hydration:

1. Hydration with water.
2. Hydration with supplementary drinks.

Combining both can help maintain an optimal hydration index, as these drinks provide mineral salts and electrolytes.

How to hydrate during padel exercise

We should never wait until we feel thirsty. When our brain detects that sensation, the dehydration process begins. Therefore, we must drink when thirsty to prevent our body from becoming dehydrated.

Many athletes can be seen on the courts who only drink water at the end of their match or training, or who leave the court after the match and only drink prepared beverages.

We recommend avoiding both. Our advice for good hydration, which should be combined with a good diet, is as follows:

• Drink water, two or three sips, between side changes in matches, combining it with an isotonic drink.
• Take advantage of the end of training exercises to hydrate, as if it were a match.
• Avoid gulping down water during training or a match.
• Use appropriate isotonic supplements, without overdoing it.
• Remember that isotonic preparations should not be overloaded with extra quantities to enhance their flavor, as the goal is to hydrate.