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Even Mild Dehydration Can Impact Performance, Health & Safety
Whether you’re training hard or working in high-heat environments, hydration is anon-negotiable part of your safety and success

Even a mild level of dehydration, just 1-2% water loss can have a big impact

Just 1–2% Water Loss = Measurable Impact

Hidden Danger

Thirst often comes too late

Feeling thirsty often occurs after dehydration has started to set in7

Cumulative Affect

Mild dehydration builds up over time and can go unnoticed8

Big Impact

Cognitive Decline1,2

  • Slower reaction times, reduced concentration and decision making
  • Impaired short-term memory

Higher Safety Risk3,4

  • Greater chance of accidents and injuries.
  • Impaired coordination and motor control.

Performance Drop5,6

  • Decreased strength, power & endurance.
  • Increased fatigue and effort perception.
“Hydration isn’t optional – It’s critical to how you think, move and recover”

What’s at Stake? More than just performance…

Slower Recovery

  • Dehydration delays post-exercise or post shift recovery9

Strain on your body

  • Impairs thermoregulation (cooling ability)
  • Increases cardiovascular load
  • Increases risk of heat-stress10

Quick Tips to Stay Hydrated

Drink before, during and afteractivity or work

Don’t wait for thirst to hydrate

Use electrolyte solutions in hotor prolonged conditions

Use a hydration monitoring method, we recommend the Salhy test

Optimal hydration = better results, fewer mistakes

Stay Alert
Stay Strong
Stay Safe

References

  • Adan, A. (2012). Journal of the American College of Nutrition, 31(2), 71–78.
  • Sawka, M.N., et al. (2007). Journal of the American College of Nutrition, 26(sup5), 575S–584S.
  • Cheuvront, S.N., & Kenefick, R.W. (2014). Sports Medicine, 44(Suppl 1), S13–S21.
  • NIOSH (2016). Criteria for a Recommended Standard: Occupational Exposure to Heat and Hot Environments.
  • Wittbrodt, M.T., & Millard-Stafford, M. (2018). Nutrients, 10(12), 1975.
  • Armstrong, L.E., et al. (2012). American Journal of Clinical Nutrition, 95(3), 726–731.
  • Maughan, R.J., & Shirreffs, S.M. (2010). British Journal of Nutrition, 104(S1), S13–S19.
  • Casa, D.J., et al. (2010). Journal of Athletic Training, 45(2), 147–158.
  • Kenefick, R.W., & Sawka, M.N. (2007). Current Sports Medicine Reports, 6(4), 202–207.
  • Ganio, M.S., et al. (2011). Nutrition Reviews, 69(11), 584–591.