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Hydration is a key component of maintaining not just performance, but also health and life. It is key for every function in our body from energy levels to cognitive function, and yet it is often overlooked. Optimal hydration can be found with the correct balance of water and electrolytes. This guide will present the science behind hydration in layman terms, including the key signs of dehydration, how you can hydrate effectively, and why you may need to consume additional electrolytes with your water.
Water makes up about 60% of our body, making hydration key for all of but not limited to the following everyday functions
Staying hydrated (especially with electrolytes such as potassium) is key for reducing muscle cramps and ensuring that the muscles contract and relax properly.
Being hydrated is key for ensuring that the gut functions properly, breaking down food and absorbing nutrients.
Whilst water accounts for 60% of the body, it accounts for 75% of the brain mass. Studies have found that dehydration can result in declined scores in cognitive tasks involving short-term memory, attention and reaction times (Ref, Ref). The same research finds that following rehydration, all of these scores improve.
Dehydration can be accelerated by a number of things such as training, being out and about on a hot day, caffeine consumption and alcohol consumption. Here are some of the common symptoms of dehydration.
There are a range of associated benefits to staying hydrated. Whilst we are talking about the ‘benefits’ of being hydrated, we should mention that being hydrated is not an ‘optional extra’ so to speak, like taking supplements… You should aim to be hydrated at all times, to be at your baseline level of health and performance. Here are some of the benefits that you will have, going from a dehydrated state to a hydrated state.
Hydration is required for optimising muscle function, endurance and strength. By staying hydrated, you will be able to train harder and recover faster than if you were dehydrated.
As we’ve mentioned earlier, staying hydrated maintains your cognitive function such as focus, alertness, decision making and short term memory, whilst being in a dehydrated state can cause lapses in these.
Hydration supports your immune system, gut and digestion by aiding in nutrient absorption, the transportation of nutrients to cells and waste removal.
When we sweat, we don’t just lose water, but we also lose electrolytes. Without replenishing these electrolytes, the body cannot maintain fluid balance which can lead to dehydration. Adding electrolytes to your hydration strategy can help retain water in the cells, maintaining a hydrated state better. While you’re here, check out our Performance Hydration Electrolyte Sachets and Electrolyte Powder.
Electrolytes themselves help to balance the fluid in our body, regulate nerve and muscle function and maintain pH levels. Main electrolytes in the body include but are not limited to:
Controls fluid balance, muscle contractions and nerve signals in the body. It is the main electrolyte that is lost in sweat and therefore needs to be replenished after long activities.
Works alongside sodium to support muscle function and fluid balance. Potassium is also known for helping to prevent cramps.
Magnesium is important for energy production and muscle relaxation. Deficiencies in magnesium can lead to fatigue and muscle cramps.
In addition to water, you can also incorporate water rich and electrolyte rich foods into your diet. For example, coconut water is naturally rich in potassium and magnesium. Leafy greens and tomatoes contain water and potassium, and watermelon and cucumber are especially high in water, helping you to stay hydrated!
Start your day with 500ml of water within 30 minutes of waking. Add an electrolyte sachet if you are preparing to train.
Sip 200ml of water every hour to maintain your hydration levels.
Drink 500ml of water with electrolytes about 30 minutes before you train.
Continue to sip on water to stay hydrated and avoid dehydration related fatigue.
With Performance Hydration, we carefully selected the ingredients to not just be optimal for your hydration but also your gut, for better absorbability and more. Here is our breakdown:
Most electrolyte products use sodium chloride, but we chose to use sodium citrate instead for a number of reasons. It is easier on the gut compared to sodium chloride; it has lower osmolarity which means that water uptake in the small intestine is faster; and it is used in the tricarboxylic acid cycle, which is a pathway for energy production in the body.
Magnesium malate is a highly absorbable form of magnesium bound to malic acid. It is better absorbed than other forms such as magnesium oxide, meaning that it offers absolutely minimal gastrointestinal distress. Malic acid is also an intermediary in the tricarboxylic acid cycle, which means it helps support sustained energy over time. It is also gentler on the stomach than forms such as magnesium citrate.
Interestingly, we also chose to include a small amount of carbohydrate in our Performance Hydration electrolyte powder. We did this as sodium and glucose are absorbed together through the SGLT1 transport system in the intestines, which means that by delivering them together there is a faster and more efficient electrolyte absorption.
To conclude; whether you are training, competing, working long hours or just getting through your day, proper hydration can make a major difference to how you feel and function every day. Whilst you are here, be sure to check out our article on “what are electrolytes”?
