Dehydration in Sports Performance


Dehydration during sports performance can lead to not only an inferior performance, but can also be dangerous to the body. Sports Dietitians Australia states that “Water is essential to maintain blood volume, regulate temperature and allow muscle contractions to take place.”

Dehyrdration is defined as a dynamic loss of body water or the transition from euhydration to hypohydration, otherwise known as dehydration. During exercise, hypohydration is associated with an increase in core body temperature and cardiovascular strain and a decrease in stroke volume and serum sodium levels.

So how do we keep a track of our hydration before and during a performance, so that we can maintain the right fluid levels and minimize the negative effects that this has on our in-game or training performances?

Taking some hydration monitoring techniques that we found at, here are some useful tips:

Before a workout or competition, properly hydrate by drinking 1 to 2 cups of fluid an hour before starting, one cup about 15 to 30 minutes prior and then 5 to 10 ounces of fluid every 15 to 20 minutes of activity. Adjust these amounts to the weather and how much you sweat.

Don’t know your sweat rate? It’s pretty easy to figure out. Before you exercise, weigh yourself nude. Then exercise, but for the simplest calculation, don’t drink or urinate. After your workout, remove your clothes, dry off, then weigh yourself nude again. You’ll need to drink 16 ounces of fluid for every pound you’ve lost, just to get back to your starting point.

After exercise you to to rehydrate – 2 cups, 16 ounces for every pound lost.

We hope these hydration tips will help you understand the science behind this important aspect of sports performance to not only improve your performance but to also maintain a healthy body.

Watch this video below which discusses dehydration and also some of the unusual effects that it has on a professional athelete’s body that you probably won’t have expected!

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