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.
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
Hydrated muscles repair more efficiently, helping athletes bounce back after workout.
Proper hydration helps regulate body heat, reducing the risk of heat exhaustion or heat stroke.
To ensure optimal hydration levels, follow these simple strategies:
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
Sip water or electrolyte drinks during exercise, especially in hot or humid conditions. Small amounts regularly work better than a single large drink.
Replace lost fluids post-workout to aid recovery. A good rule of thumb is to drink 150% of body mass loss to account for metabolic changes occurring post exercise (source: Australian Institute of
Sport)
Sweat rates vary, so adjust fluid and electrolyte intake based on activity level, weather, and personal needs.
Use Salhy personal hydration test to receive real-time feedback on your hydration status.
.svg.png){kind=icon}
