Staying hydrated is important for overall health and wellbeing, but it becomes even more crucial when it comes to athletic performance. The science behind hydration and performance is clear: proper hydration can improve endurance, power output, and overall athletic performance.
When we exercise, our bodies heat up and sweat to regulate our internal temperature. This sweating causes fluid loss, which can lead to dehydration if not replenished. Dehydration can cause fatigue, muscle cramps, and impaired cognitive function, all of which can negatively impact athletic performance.
Studies have shown that even mild dehydration, around 2% loss of body weight, can lead to a decrease in endurance and power output. On the other hand, well-hydrated athletes have been shown to perform better and recover faster.
But how much water should we drink to stay properly hydrated during exercise? There is no one-size-fits-all answer to this question, as everyone's hydration needs are different. Factors such as body weight, sweat rate, and exercise intensity all play a role in determining how much fluid an athlete needs to consume.
However, a good general guideline is to drink enough fluid to replace the amount lost through sweat. This can be estimated by weighing yourself before and after exercise and drinking enough fluid to replace any lost weight. Sports drinks that contain electrolytes can also be beneficial, as they can help replace the lost sodium and potassium that are essential for proper muscle function.
