Drink well to train better: the importance of hydration in sports

Amathè srl
2025-10-05T10:10:18+02:00

Introduction

In the collective imagination, training well primarily means running more, lifting heavier weights, or increasing workout frequency. However, an often overlooked — yet fundamental for performance — element is hydration. Drinking well doesn't just mean "drinking a lot," but drinking intelligently: choosing the right beverages can improve performance, reduce the risk of injury, and accelerate recovery.

Why Hydration is Essential for Athletes

The human body is composed of approximately 60–70% water, and a mere 2% loss of body weight in fluids can impair concentration, muscle strength, and endurance.
Dehydration alters thermoregulation, increases heart rate, and heightens the sensation of fatigue. Particularly in endurance sports such as running, cycling, or triathlon, maintaining proper fluid balance can make the difference between a successfully completed race and physical collapse.

Water, but Not Only: The Importance of Composition

During physical activity, in addition to water, essential mineral salts like sodium, potassium, magnesium, and calcium are lost. These minerals regulate muscle contraction and nerve transmission.
Drinking only water may sometimes not be enough, especially after intense or prolonged workouts: a functional hydration source is needed that also contributes to physiological recovery.

Functional Infusions: Intelligent Hydration

In recent years, natural functional infusions have become one of the most effective and healthy alternatives to classic sports drinks. Unlike sugary beverages or artificial energy drinks, infusions offer:

Natural hydration, with no added sugar.

Antioxidants, which counteract oxidative stress from training.

Phytonutrients, which promote muscle recovery.

Natural energizing effect, thanks to Yerba Mate, green tea, or guarana, without the typical peaks and crashes of coffee or artificial stimulating beverages.

Drink Before, During, and After

1. Before training: a slightly stimulating infusion like Yerba Mate helps improve concentration and mental alertness.

2. During: maintaining a light fluid intake (150–250 ml every 20 minutes) helps regulate body temperature and prevent cramps.

3. After: infusions rich in polyphenols and antioxidants (such as hibiscus, blueberry, green tea) help reduce cortisol and aid muscle recovery.

The Role of Amathè Infusions

The Amathè functional infusions were created specifically to support athletes — professional or amateur — in all phases of their sporting activity.

Endurance Matè: for runners, cyclists, or those who train for long periods. Contains Yerba Mate, Sencha green tea, hibiscus, guarana, and blueberry, perfect for sustained energy and balanced hydration.

Boost: stimulates concentration and reduces fatigue thanks to Yerba Mate and ginseng.

Zen: ideal post-workout to reduce stress and muscle tension with lemon balm and lavender.

Amathè infusions can be consumed hot or cold, also ideal as a refreshing summer drink or as a natural alternative to energy drinks.

Conclusion

Drinking well means training better, recovering faster, and experiencing sport in balance. Functional infusions represent the future of intelligent hydration: natural, effective, and suitable for every phase of the day.
With Amathè, science meets herbal tradition to offer a new way to nourish the body and mind through the simplest and most natural act: drinking.