Whether you're an Olympic athlete, train daily or just on the weekends, you know that water is a must for your performance, endurance and energy levels. But what you may not know is that if your hydration comes from alkaline water, you share something with elite athletes.

Why do athletes drink alkaline water?
Being an athlete is physically taxing on the body and despite the plethora of sports drinks that are available on the market, water is still the best way to stay hydrated.

Clara Hughes, a Canadian Olympic champion, is a strong advocate of the benefits of alkaline water in her workouts.

"I couldn't believe the difference the alkaline water made after the extreme exertions of training," Hughes told ESPN in an interview.

How Alkaline Water Helps Performance
Alkaline water is packed with essential minerals like calcium, magnesium, potassium, and silicon. These essential minerals help flush out unnecessary waste and toxins from our system, helping to increase an athlete's endurance.

An increase in endurance can help with training and athletic performance in general.

Not just Olympic athletes
It's not uncommon for sports teams in the NBA, NFL, and MLS to discuss the proper hydration and performance needs of their athletes.

Recently, some NBA teams have put resources into creating a department to deal specifically with the nutritional science behind water and athletes, and for many, alkaline water has proven to be their drink of choice for performance and recovery.

Here is a detailed list of the top 3 benefits of alkaline water for athletes:

Alkaline water is used to improve the performance of athletes
A good amount of minerals such as calcium, magnesium, potassium, sodium, etc. they are present in alkaline water, vital for removing unnecessary waste and toxins from your body while helping you increase endurance.

An increase in endurance is a great way to improve your training and athletic performance.

In a study published in the Biology of Sport, a publication of the Polish Institute of Sport, it was stated that drinking alkaline water had helped athletes to avoid problems such as muscle cramps and low energy level before training or competition.

In the publication it is pointed out that alkaline water showed improvements in the immune system, reduction of inflammation and regulation of the weight of athletes.

1. Alkaline water is the exact complement for the athlete's diet

Athletes are very specific about what they choose to consume in their diet. It takes a lot of work to properly fuel the human body so that it can stay active and energized.

The dietary needs of athletes are very different from those of normal people: from plant-based diets, to eating 8 meals a day. However, proper hydration is something we all need, regardless of our diet.

The same goes for athletes or sports professionals. Drinking alkaline water is the best option to help in your daily diet as it helps you remove unnecessary waste and toxins from the body, leading to proper digestion and proper absorption of nutrients.

2. Alkaline water = faster recovery time

While you exercise, various parts of the body are trained. This produces acids and CO2, which lowers the pH balance required in the muscles of athletes or sports enthusiasts.

If this pH balance drops below 6.5, athletes face problems like muscle cramps, improper body function, etc.

In this case, alkaline water, with a pH between 8.5 and 9.5, is a good option for athletes to neutralize their body during the recovery process. Therefore, adding alkaline water to your exercise routine will keep your muscles and pH balance at a safe level.

3. How much alkaline water should I drink?

Alkaline water with a pH such as 9.3 can improve acid-base balance at rest and exercise and thus improve aerobic and anaerobic performance.

According to the study in the Journal of Nutritional Health and Science, the daily recommendations for alkaline water intake must be strictly individualized, and in the case of competitive athletes, they will depend on their age, sex, body mass, volume and intensity of training, diet , type of sports discipline and the environment in which the training or competition takes place.

The study indicates that children and young athletes with a body mass of 25-35 kg and low energy expenditure can consume as little as 1 liter of alkaline water per day, while adult male road cyclists (70-75 kg) who perform a continuous effort of 4-5 h in a hot and humid environment may need up to 7-8 liters of alkaline water to fully hydrate the body and use its full potential for exercise and recovery.

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