Hydration for Athletes: Peak Physical Performance

1. How Dehydration Affects Performance

When you lose just 2% of your bodyweight in fluids, your aerobic capacity and physical performance begin to decrease. Dehydration leads to: Reduced blood volume, forcing your heart to work harder. Impaired temperature regulation, causing body temperature to rise quickly. Increased muscle fatigue and a higher risk of cramping.

2. Designing a Hydration Strategy

For optimal performance: Before Exercise: Drink 400-600ml of fluids 2 hours before your workout. During Exercise: Sip 150-250ml of water or electrolytes every 15-20 minutes. After Exercise: Rehydrate with 1.25 to 1.5 Liters of fluid for every kilogram of weight lost.