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Endurance athletes, sports people and coaches

Whether you're a professional athlete or a weekend sports enthusiast pushing your limits, hydration plays a crucial role in performance and recovery. Many underestimate the impact of dehydration, but even mild fluid loss can significantly affect endurance, strength, and mental sharpness.

Find Out More
The Salhy hydration test is not a medical device and is not a substitute for professional medical advice. Salhy is a tool to support your personal hydration
{02} TIPS

Hydration Tips for Every Athlete

To ensure optimal hydration levels, follow these simple strategies:

Pre-Workout Hydration
Start well-hydrated by drinking fluids throughout the day, particularly important on the day prior to an intense sports session. Click here to find out more on how to start optimally hydratedEstablish a baseline when you are optimally hydrated (called eu-hydrated). Compare any future tests to your baseline. For more about baseline testing click here.

Drink During Activity
Sip water or electrolyte drinks during exercise, especially in hot or humid conditions. Small amounts regularly work better than a single large drink.Great for checking hydration before starting an intensive workout or prior to a work shift
Replenish After Exercise
Replace lost fluids post-workout to aid recovery. A good rule of thumb is to drink 1.5x of body mass loss to account for metabolic changes occurring post exercise (source: Australian Institute of Sport)
Customise Your Hydration Plan
Sweat rates vary, so adjust fluid and electrolyte intake based on activity level, weather, and personal needs.Post activity test to understand how well your hydration has recovered. Check if you are back to your original hydration 'baseline'.

Check your hydration levels regularly:
Use Salhy personal hydration test to receive real-time feedback on your hydration status.

For more on the connection between hydration, heat stress and fatigue click here

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Endurance athletes, sports people and coaches
Whether you're a professional athlete or a weekend sports enthusiast pushing your limits, hydration plays a crucial role in performance and recovery. Many underestimate the impact of dehydration, but even mild fluid loss can significantly affect endurance, strength, and mental sharpness.
The Salhy hydration test is not a medical device and is not a substitute for professional medical advice. Salhy is a tool to support your personal hydration

Why Hydration is Key for Athletes

During intense physical activity, your body loses fluids through sweat to regulate temperature. If these fluids aren’t replenished, dehydration can set in, leading to decreased energy, impaired muscle function, and an increased risk of injury.

Being well hydrated helps with:

Optimised Performance:

Even losing just 2% of body weight in fluids can result in noticeable drops in endurance, power, and coordination. These changes can start to occur even before you feel thirsty

Faster Recovery

Hydrated muscles repair more efficiently, helping athletes bounce back after workout.

Temperature Control

Proper hydration helps regulate body heat, reducing the risk of heat exhaustion or heat stroke.

Sharp Focus & Reflexes

Dehydration can slow reaction times, impair decision-making, and cause mental fatigue—critical factors in competitive sports.

Hydration Tips for Every Athlete

To ensure optimal hydration levels, follow these simple strategies:

Pre-Workout Hydration

Start well-hydrated by drinking fluids throughout the day, particularly important on the day prior to an intense sports session. Click here to find out more on how to start optimally hydrated

Drink During Activity

Sip water or electrolyte drinks during exercise, especially in hot or humid conditions. Small amounts regularly work better than a single large drink.

Replenish After Exercise

Replace lost fluids post-workout to aid recovery. A good rule of thumb is to drink 1.5x of body mass loss to account for metabolic changes occurring post exercise (source: Australian Institute of Sport)

Customise Your Hydration Plan

Sweat rates vary, so adjust fluid and electrolyte intake based on activity level, weather, and personal needs.

Check your hydration levels regularly:

Use Salhy personal hydration test to receive real-time feedback on your hydration status.

For more on the connection between hydration, heat stress and fatigue click here