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Hydration Loss Can Impact Performance, Health & Safety

Whether you’re training hard or working in heat-stressed environments, hydration is a non-negotiable part of your safety and success

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
{01} RISKS

Even a low level of fluid loss, just 1-2% of your total body hydration, can impact your performance

Hidden Danger
Thirst often comes too late
Feeling thirsty often occurs after dehydration has started to set in7
Thirst often comes too late
Mild dehydration can build up over time and goundetected, impacting both cognitive and physical performance8
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”

{03} AT STAKE

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
{05} TIPS

Quick Tips to Stay Hydrated

Drink before, during and after activity or work
Don’t wait for thirst to hydrate
Use electrolyte solutions in hot or prolonged conditions
Use a hydration monitoring method, we recommend the Salhy test
{06} WHO

The problem with other methods

Salhy is currently being implemented across Australian sports and workplace environments.

01
Invasive
Blood testing requiring needles and blood samples.
Blood testing requiring needles and blood samples.
Body Mass change is typically measured when stripped down to minimal clothing.
02
Complex
Blood testing requires specialist equipment and medical professionals.
Body Mass change calculations require complex pre-post measurements, precision scales and calculations to account for toileting and fluid/food consumption.
Urine specific gravity typically uses specialist refractometry equipment.
03
Slow
Blood testing requires lab analysis and does not give immediate results.
Body Mass change requires before and after testing so isn’t immediate.
None of the methods provide a digital result for immediate sharing with others (sports coaches, H&S managers)

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.

Optimal hydration = better results, fewer mistakes‍
‍
‍Stay Alert
‍Stay Strong
‍Stay Safe

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Hydration Loss Can Impact Performance, Health & Safety
Whether you’re training hard or working in heat-stressed environments, hydration is a non-negotiable part of your safety and success
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

Even a low level of fluid loss, just 1-2% of your total body hydration, can impact your performance

Hidden Danger

Thirst often comes too late

Feeling thirsty often occurs after dehydration has started to set in7

Cumulative Affect

Mild dehydration can build up over time and go
undetected, impacting both cognitive and physical
performance8

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 after activity or work

Don’t wait for thirst to hydrate

Use electrolyte solutions in hot or prolonged conditions

Use a hydration monitoring method, we recommend the Salhy test

The problem with other methods

The Salhy test offers many benefits over the traditional methods of measuring hydration such as a blood test, measuring body mass change or a urine test.

Invasive
  • Blood testing requiring needles and blood samples.
  • Urine testing is messy, invasive and unpopular.
  • Body Mass change is typically measured when stripped down to minimal clothing.
Complex
  • Blood testing requires specialist equipment and medical professionals.
  • Body Mass change calculations require complex pre-post measurements, precision scales and calculations to account for toileting and fluid/food consumption.
  • Urine specific gravity typically uses specialist refractometry equipment.
    ‍
Slow
  • Blood testing requires lab analysis and does not give immediate results.
  • Body Mass change requires before and after testing so isn’t immediate.
  • None of the methods provide a digital result for immediate sharing with others (sports coaches, H&S managers)

    ‍

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.
Optimal hydration = better results, fewer mistakes

Stay Alert
Stay Strong
Stay Safe