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Ultra Fast Keto Boost If dehydration reaches 5%, the athlete may experience a 50% decrease in performance. "Even if an athlete does not feel thirsty, they should not wait to drink water, before, during and after physical exercise," says Carlos Díez, director of Sanitas-Real Madrid Medical Services. "It is in the times when it is not hot when most athletes should have an impact on regular water consumption," adds Dr. Diez, "since the vast majority are not aware of the reduction in their physical performance." For optimal performance, the body's water and electrolyte content must remain relatively constant. Under resting conditions, the water that is drunk is equal to that expelled. On the other hand, during the physical exercise there is an increase in water losses, mainly due to evaporation of sweat from the skin necessary to eliminate the heat generated during sports, so water intake must be increased. The lack of hydration has an impact on the cardiovascular and thermoregulatory system, as plasma volume decreases. This reduces blood pressure, causing a decrease in blood supply to skeletal musculature, which increases the risk of injury and decreases the ability to make prolonged efforts. In an attempt to overcome this, the body increases the heart rate. There is less blood that reaches the skin so the elimination of heat decreases and body temperature rises. Drink to recover lost fluids. The specialists of the Sanitas Medical Services - Real Madrid advise drinking two glasses of water an hour or two before playing sports (be it a football match or a gym class). This allows a smaller increase in the athlete's core body temperature, decreasing the perception of effort. During the practice of the exercise, the ideal is to drink 250 to 300 milliliters (the equivalent of a glass of water) every 20 minutes, while then it is recommended to ingest between 1.2 and 1.5 liters per kilogram of weight lost. For example, a professional soccer player loses 2 to 3.5 kilos in each match. This water replenishment should begin as soon as possible.