Importance of hydration in athletic performance

Hydration is a key factor in both physical and cognitive performance. As little as a 2% drop in body weight from fluid loss can impair endurance, strength, coordination, and mental focus (Sawka et al., 2007). For strength and conditioning athletes, maintaining optimal hydration is essential to maximise output and reduce injury risk.

Pre-training hydration should begin 2–4 hours before exercise, with a recommended intake of 5–7 ml per kg of body mass (Casa et al., 2000). For example, a 75 kg athlete should consume approximately 375–525 ml of fluid. This allows time for absorption and elimination of any excess before activity.

During training, athletes should aim to drink small amounts regularly to match sweat loss and prevent excessive dehydration. To determine post-performance rehydration, athletes can weigh themselves before and after training. For every 1 kg of body mass lost, it’s recommended to consume 1.5 litres of fluid (Maughan and Shirreffs, 2008). If a 75 kg athlete drops to 74 kg, they should consume 1.5 litres to fully rehydrate and restore fluid balance.

Monitoring hydration can also include observing urine colour (pale yellow is ideal) and tracking thirst cues. Including electrolytes in fluid intake post-exercise helps replenish sodium lost through sweat, enhancing fluid retention.

Hydration is not just a game-day concern—it’s a daily habit that underpins consistent, high-level performance and recovery.

References

Casa, D.J. et al. (2000) National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes, Journal of Athletic Training, 35(2), pp. 212–224.

Maughan, R.J. and Shirreffs, S.M. (2008) Development of individual hydration strategies for athletes, International Journal of Sport Nutrition and Exercise Metabolism, 18(5), pp. 457–472.

Sawka, M.N. et al. (2007) American College of Sports Medicine position stand: Exercise and fluid replacement, Medicine & Science in Sports & Exercise, 39(2), pp. 377–390.