Hydration on Performance

We all know we should hydrate while exercising, but why?

Fluid helps to regulate body temperature

When core temperature rises above normal, stress is placed on the body, which can interfere with the body’s energy systems. In turn, this can negatively affect both performance & recovery.

Fluid helps to regulate blood pressure

Effectively regulated blood pressure normalises your heart rate and can manage the stress on the body during training & recovery. However, excessive stress can lead to inflammation and other processes that can interfere with both performance and recovery. So, pick up that Sippy cup!

Fluid helps in the movement and transport of essential energy nutrients.

Essential macronutrients such as carbohydrate, protein, fats & supporting nutrients that are used as energy for the body are all transported by fluid in the body.

Think 👉Drink

Before Exercise   

👉Drink about 500mls of fluid 2 hours before exercising to allow time for any excess to be lost in urine

👉Then drink a further 125mls immediately before exercise

During Exercise  

👉Drink small amounts regularly, aiming for 125-250mls every 20 minutes. You can maintain optimal performance by replacing at least 80% of sweat loss during performance.

After Exercise    

👉You need to consume 150% of the amount of fluid lost during exercise to allow for the fluid that is naturally lost from the body via urine.  For example, if you have lost 1L of fluid, you need to drink 1.5L.

👉The easiest way to calculate your fluid loss is to weigh yourself before and after training. 1kg of weight loss resulting from exercise, is roughly equivalent to 1L of fluid loss.

👉Weight loss in kilos then needs to be multiplied by 1.5 to calculate the amount of fluid to consume

FYI - This does not need to be consumed all at once. Aim for 500ml immediately after training, then consume the remainder at intervals.