Hydration and micronutrients to improve athletic performance

In collaboration with IMDEA Nutrition

When we think about athletic performance, concepts like training, rest, carbohydrates, or protein usually come to mind. However, there are two elements that often go unnoticed and are also fundamental for our body to function correctly: hydration and micronutrients.

You might be eating a balanced diet and training regularly, yet still feel more tired than usual. In some cases, this may be related to insufficient hydration or a diet that does not adequately meet certain vitamin and mineral needs.

Furthermore, for women, hormonal fluctuations throughout the menstrual cycle can influence various aspects related to fluid balance, appetite, and perceived exertion.

At B3B Woman Studio, in collaboration with IMDEA Nutrition, we review how to manage these two aspects to support your workouts and your overall well-being.

Hydration is more than just drinking water

Water is essential for the body to function, and maintaining proper hydration is especially important when we exercise.

During training, we lose fluids primarily through sweat. If this loss is not replenished, dehydrationcan occur, which affects our physical performance and our ability to maintain exercise intensity.

Some signs that you may need to pay more attention to your hydration include intense thirst, dry mouth, dark-colored urine, headaches, or feelings of fatigue.

But the amount of water we need isn't exactly the same every day.

What determines how much you need to drink?

Your hydration needs may vary depending on:

• The intensity and duration of your workout.
• The ambient temperature and humidity.
• How much you sweat.
• The type of exercise you do.
• Your diet.
• Your individual circumstances.
• The changes you experience throughout your menstrual cycle.

That is why there is no universal amount of water we should all drink.

Before, during, and after your workout

A good strategy is to stay properly hydrated throughout the day, and not wait until you are very thirsty to start drinking.

As a general rule:

Before working out: arrive at your class well-hydrated.

During: drink according to your needs, especially if the workout is intense, long, or performed in hot conditions.

After: replenish the fluids you lost during the session.

For most daily workouts, water is enough. However, when the duration, intensity, or sweat levels are high, it may be worth paying attention to electrolytes as well.

What are electrolytes and why are they important?

Electrolytes electrolytes are minerals that carry an electric charge when dissolved in body fluids. They play a role in essential functions such as fluid balance, nerve impulse transmission, and muscle contraction.

The main electrolytes include:

• Sodium
• Potassium
• Magnesium
• Calcium

When we sweat, we lose water along with varying amounts of these minerals. The amount lost varies greatly from person to person and depends on factors such as sweat rate, climate, and exercise intensity.

That is why, for certain workouts, it may be important to replenish not just fluids, but also electrolytes.

When do you need electrolytes?

Not all workouts require specific electrolyte drinks.

For a standard exercise session of moderate intensity and relatively short duration, a balanced diet and water are usually sufficient.

On the other hand, they may make more sense when we engage in long, high-intensity workouts or those involving heavy sweating, especially in hot conditions.

Some sports drinks contain electrolytes, although we can also obtain minerals through food.

For example:

• Potassium: bananas, potatoes, avocado, and legumes.
• Magnesium: nuts, seeds, legumes, and cocoa.
• Calcium: dairy products, fortified plant-based drinks, and certain vegetables.
• Sodium: salt and foods that contain it.

The key is not to turn electrolytes into a new obsession. More does not mean better and needs depend on each individual situation.

Micronutrients: small in quantity, great in importance

The micronutrients are vitamins and minerals that our body needs in relatively small amounts, but which participate in a huge number of physiological processes.

They do not provide energy directly like carbohydrates, proteins, or fats. However, they are essential for the body to correctly perform functions related to energy metabolism, muscle function, the nervous system, and bone health.

For a physically active woman, some micronutrients deserve special attention.

Iron: a mineral especially important for women

Iron is plays a role in, among other functions, transporting oxygen through the blood.

Women may be at a higher risk of iron deficiency due to blood loss associated with menstruation, especially when bleeding is heavy.

A varied diet can provide iron through foods such as:

• Legumes.
• Meat.
• Fish and shellfish.
• Eggs.
• Nuts.
• Leafy green vegetables.

If you suspect an iron deficiency, it is not recommended to start taking supplements on your own. The best approach is to consult a healthcare professional and, if necessary, have blood work done.

Magnesium: muscle function and metabolism

Magnesium is involved in numerous bodily reactions, including those related to muscle function and energy metabolism.

We can find it in:

• Almonds and other nuts.
• Seeds.
• Legumes.
• Whole grains.
• Pure cocoa.

A varied diet is usually the best way to meet the requirements for this mineral.

Calcium and vitamin D: taking care of your bones

Calcium is essential for bone health and also plays a role in muscle function.

Vitamin D, for its part, contributes to maintaining proper bone health and calcium metabolism.

Dairy products, certain fortified foods, and specific types of fish can be part of a diet that helps meet these needs.

In the case of vitamin D, sun exposure and other factors also influence your levels. If you have a deficiency, it should be evaluated by a healthcare professional.

Zinc and vitamin B6

Zinc and vitamin B6 are involved in numerous bodily functions, including processes related to metabolism and the normal functioning of the immune system.

We can find them in foods such as meat, fish, eggs, legumes, nuts, and seeds.

Rather than looking for a specific food to "balance your hormones," the important thing is to maintain a sufficiently varied diet that provides all the necessary nutrients.

Hydration and micronutrients during the menstrual cycle

The menstrual cycle can also influence how we perceive our bodies and our training. However, it is important not to fall into rigid rules that suggest we need specific amounts of nutrients in each phase.

Every woman and every cycle is different.

During menstruation

If you have heavy blood loss, pay special attention to foods rich in iron and pair them with sources of vitamin C to boost the absorption of plant-based iron.

You can also incorporate magnesium-rich foods into a balanced diet.

During the follicular phase

As this phase progresses, some women experience an increase in energy. Maintaining a diet rich in fruits, vegetables, whole grains, and other plant-based foods provides a wide variety of vitamins, minerals, and antioxidant compounds.

During ovulation

Stay well-hydrated and continue to prioritize a varied diet. You don't need to radically change your diet just because you are ovulating.

During the luteal phase

In the days leading up to your period, you may experience increased hunger, cravings, or bloating. Maintaining a sufficient and balanced diet can help you better manage these changes.

You can include foods rich in vitamin B6 and magnesium, in addition to staying properly hydrated.

The key is balance

Hydration and micronutrients are two fundamental pieces of an active lifestyle, but they don't need to become an endless list of things to track.

The foundation remains simple:

• A varied diet.
• Adequate hydration.
• Training adapted to your needs.
• Sufficient rest.
• Checking for potential deficiencies when symptoms or risk factors are present.

And, above all, listen to your body.

Because improving performance isn't just about training harder. It also means providing your body with the fluids and nutrients it needs to move, recover, and function properly.

Content developed in collaboration with IMDEA Nutrition. Hydration and micronutrient needs are individual and depend on factors such as the type of exercise, duration, intensity, climate, diet, and personal circumstances. If you experience persistent symptoms or suspect a nutritional deficiency, consult a healthcare or nutrition professional.