What is pH?
Urine pH is a measure of the acidity or alkalinity of urine. It indicates the concentration of hydrogen ions in the urine, with lower pH values indicating greater acidity and higher pH values indicating greater alkalinity.
How can levels be affected?
Urinary pH levels can be affected by exercise in several ways:
Dehydration
During exercise, especially when it is intense and prolonged, you can lose a significant amount of fluids through sweat. Dehydration can cause urine to become concentrated, which can make urine more acidic.
High production of lactic acid
When you exercise, your body produces lactic acid in response to the effort. This lactic acid then enters the bloodstream and is then filtered by the kidneys into the urine.
Deep, rapid breathing
During intense exercise, you tend to breathe deeper and faster to deliver more oxygen to your muscles. This can lead to a buildup of carbon dioxide in the blood, which can acidify the pH of the blood and eventually acidify the pH of the urine.
Diet and Supplements
Some diets high in protein or acidic foods (mainly of animal origin) can also influence urine pH. Taking certain supplements, such as protein supplements or energy drinks, can affect the body's acid-base balance and therefore the pH of the urine.
Oxidative stress
Exercise can cause the production of free radicals ( reactive molecules capable of reacting with proteins and lipids). An accumulation of these free radicals can lead to cell damage or oxidative stress in the body, which can influence the acid-base balance . High levels of free radicals produced during sports activity can therefore make urine more acidic.
Duration and intensity of exercise
Longer, more intense workouts may have a more significant impact on urinary pH levels than light or moderate exercise.
It is important to note that temporary changes in urine pH due to exercise are generally normal and temporary. It is always recommended to maintain adequate hydration during exercise and follow a balanced diet to promote optimal urine pH.
How can I maintain an optimal rate?
To maintain an optimal urinary pH, it is possible to apply the following advice:
Stay hydrated
Drinking plenty of water throughout the day helps maintain optimal pH levels. Aim to drink at least 2-3L of water per day, or more if you are physically active or if it is hot.
Proper warm-up and cool-down
Incorporate warm-ups before training and cool-downs after training. This can help reduce oxidative stress and maintain the body's acid-base balance.
Variety of physical activities
Practice a variety of physical activities to avoid overloading certain muscle groups and reduce the risk of excessive fatigue, which can disrupt acid-base balance.
Balanced diet
Eat a diet rich in antioxidant foods:
|
Fruits and vegetables |
Dried fruits |
Nuts and seeds |
Legumes |
|
- Berries (strawberries, blueberries, raspberries, blackberries, etc.) - Citrus fruits (lemons, oranges, grapefruit, etc.) - Green leafy vegetables (spinach, kale, broccoli, etc.) - Colorful vegetables (carrots, peppers, tomatoes, etc.) |
- Raisins - Prunes - Dates - Figs - … |
- Nut - Almonds - Hazelnuts - Sunflower seeds - Pumpkin seeds - Flax seeds - ... |
- Beans, - Chickpea - Lentils - … |
These foods tend to have an alkalizing effect on the body and can help maintain optimal urine pH. Limit acidic foods and beverages such as processed foods, soda, coffee, and alcohol.
Monitor protein intake
High protein diets can increase urine acidity. While protein is important for muscle repair and growth, excessive consumption can lead to acidic urine pH. Aim for protein intake 2-3 times per week.
By adapting your exercise program based on these tips, you can help maintain optimal urinary pH to promote continued peak athletic performance .