The Role of Hydration in Performance and Recovery
03. 01. 2024
Even mild dehydration saps strength and focus. Here is how much to drink and why electrolytes matter.
Why Hydration Matters
Water makes up about 60% of your body weight and is essential for every cellular function. Even mild dehydration can significantly impact your performance.
Effects of Dehydration on Performance
- Reduced strength and power output
- Decreased endurance capacity
- Impaired cognitive function
- Slower recovery between sets
Hydration Guidelines
Aim to drink roughly 30–35 ml of water per kilogram of body weight daily, plus additional fluids during and after exercise. Monitor your urine color—pale yellow indicates proper hydration.
Electrolyte Balance
During intense or prolonged exercise, consider electrolyte replacement to maintain proper fluid balance and prevent cramping.
