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Did you know that 97.3% of athletes identify dehydration as a performance killer? But, 50.5% mistakenly think feeling thirsty means they’re well hydrated1. For those aiming to be at the top, knowing how to stay hydrated is key. It’s essential for both endurance athletes and those doing power sports like track. Hydrating right can give you a big edge in winning.
Keeping hydrated isn’t just about beating thirst; it does much more. It keeps our hearts, muscles, and body temperature in check, which is vital for sports. Water and electrolytes are the real heroes, helping joints move smoothly. Off-balance hydration can cut your strength and power by 2-10%1.
Getting ready for a training session? Athletes should drink 500 to 600 ml of water or a sports drink 2 to 3 hours before1. This primes your body for action. While active, matching what you drink to what you lose in sweat is crucial. And after, focusing on topping up lost fluids helps you recover and get set for the next challenge.
Key Takeaways:
- 97.3% of athletes realize dehydration hurts performance, but 50.5% rely on thirst to judge hydration1.
- Proper hydration aids in cardiovascular function, muscle operation, and efficient body temperature regulation.
- Muscle strength and power can drop by 2-10% due to dehydration1.
- Athletes should consume 500 to 600 ml of water or sports drink 2 to 3 hours before exercise1.
- Effective hydration before, during, and after working out helps you recover and perform better.
The Importance of Hydration for Athletes
Hydration is vital for all athletes. It boosts your performance, stops injuries, and speeds up recovery. It helps with strength, power, endurance, and your ability to push hard without oxygen.
Impact on Performance
Being well-hydrated means you perform at your best. In an hour of work, you might lose 2 quarts of fluid. Endurance activities can make you lose up to 3 quarts every hour2. Just being 2% dehydrated can mess up your performance in endurance sports1. Almost everyone, 97.3%, knows being dehydrated hurts your performance1. Dehydration also affects flexibility, speed, muscle work, and how well you breathe2. Athletes in track and field can sweat out 0.5 to 3.0 liters of fluid an hour. So, it’s really important to keep drinking water1.
Preventing Injuries
Keeping hydrated means fewer injuries. It lowers the chance of getting hurt from too much muscle stress. And, it helps you bounce back quicker after you exercise. You lose up to 2,000 milligrams of salt per liter of sweat. So, it’s key to keep your electrolytes in balance2. About half the athletes, 50.5%, think feeling thirsty means you’re dehydrated. But that’s not always true1. Dehydration can lower how much force your muscles can make by about 5.5%1.
Enhancing Recovery
Staying hydrated is fundamental for recovering after sports. It doesn’t just boost your bounce-back ability. It readies you for your next match or training. A hydration plan says adults should drink 6 to 12 ounces, teens 11 to 16 ounces, and kids 3 to 8 ounces every 20 minutes you’re active2. Before you start being active, drink 500 to 600 ml of water or a sports drink a few hours ahead1. After you play or train, drink 16 to 24 ounces for every pound you lost. More is great, but this is the least you should do2.
| Athlete Group | Recommended Intake Every 20 Minutes |
|---|---|
| Adults | 6 to 12 ounces |
| Teens | 11 to 16 ounces |
| Kids | 3 to 8 ounces |
Understanding Dehydration and Its Effects
Staying hydrated is key for top performance, but what if you’re not drinking enough? When you don’t have enough water in your body, it’s called dehydration.
What is Dehydration?
Dehydration is when you lose too much body water. This can hurt your heart, your ability to control body temperature, how you digest food, and even how your brain works. Without enough water, your body can’t function properly.
Signs and Symptoms of Dehydration
Athletes need to spot the signs of dehydration early. These include headaches, muscle cramps, feeling dizzy, dry mouth, and a faster heartbeat2. If it gets really bad, you could even have a heat stroke which is very serious and can affect your health for a long time.
Short-term and Long-term Effects
Just a little bit of dehydration can mess with how well you play sports. If you’re missing only 2% of your total body water, your performance can drop significantly. At 5% less water weight, you might not even be able to work as hard3.
But that’s not all. Being dehydrated for a long time can make you perform worse and harm your health. It makes your body struggle to cool down when it’s hot, which can lead to heat illnesses. Losing just over 3% of your body water can make your aerobic power drop by 5%. For those running long distances, losing 2% of your body weight from water can make a big difference in your performance3.
| Dehydration Level | Exercise Impact |
|---|---|
| Mild (1% to 2% fluid loss) | Reduced capability for endurance activities |
| Moderate (2% to 5% fluid loss) | Decrease in work capacity by 30%, increased risk of heat exhaustion |
| Severe (more than 5% fluid loss) | Dramatic decline in maximal aerobic power, elevated core temperature tolerance3 |
It’s important for athletes to know how dehydration affects them. To perform at your best, make sure you drink enough water. Don’t let dehydration ruin your game!
Hydration Needs for Different Sports
Athletes need different amounts of water based on their sport. Long-distance runners may lose up to 3 quarts of fluid each hour2. Track and field athletes, who use quick energy bursts, might sweat out 0.5 to 3.0 liters in the same time1. It shows why hydration plans should match specific sport needs.
Hydration is not one-size-fits-all. It depends on your body size and how your body works. For example, before working out, athletes should drink 16 to 24 ounces of water in two hours4. It’s important to tweak how much you drink to where you are, how hard you’re working out, and how much you sweat. This helps you play better and stay safe.
Drinking the right amount at the right time matters. Athletes should gulp down 6 to 12 ounces every 10 to 20 minutes while working out4. Doing this keeps you hydrated and strong, preventing muscle loss and bad performance due to dehydration1.
Kids and teens need different amounts of water. Teens should drink 11 to 16 ounces every 20 minutes, while kids aged 9 to 12 need 3 to 8 ounces2. Adapting these tips for their age helps them drink enough. This supports them in making healthy drinking a habit for life.
It’s essential for athletes not to underestimate the power of individual hydration requirements in optimizing performance and preventing injury.
The Science Behind Hydration and Physical Performance
Knowing how hydration impacts your body is key for athletes who want to perform at their best. Hydration is deeply tied to how well you perform, how long you can keep going, and how fast you recover.
Cardiovascular Effects
Hydration is great for your heart because it keeps your blood volume and pressure in check. If you’re dehydrated, your strength can drop by about 2%, power by about 3%, and your ability to keep going hard could decrease by about 10%1. Also, there’s a big link between what athletes know about hydration and how well they actually hydrate themselves1.
Thermoregulatory Responses
Staying hydrated helps your body keep its cool. This is super important during tough physical activities to avoid getting too hot. Athletes can sweat out between 0.5 and 3.0 liters per hour1. If you’re dehydrated, you might feel muscle cramps, tiredness, dizziness, and your heart might beat faster2.
Metabolic Impacts
Hydration also affects your metabolism, which is key for turning food into energy. Not drinking enough water can make your muscles weaker by about 5.5% and reduce your quick power by about 5.8%1. Athletes need their metabolism to be at its best, especially when training hard or competing.
Optimal Hydration Strategies for Athletes
Athletes aiming for top performance need the right hydration strategy. They should drink enough water before, during, and after exercises. This helps not only with their performance but also their health overall.
Pre-Activity Hydration
Getting enough fluids before starting any sport is key. Studies show that 66% of college athletes don’t drink enough water before training1. This makes a strong case for being prepared with plenty of fluids. A lack of water before exercising can lower their strength and stamina12.
During Activity Hydration
Drinking water while exercising is vital to make up for what’s lost in sweat. For example, runners can lose between half a liter to three liters of water every hour1. A good amount of water keeps their joints flexible and muscles strong. During intense exercises, like long runs, they can lose up to two quarts of water per hour2. This highlights the importance of drinking water to stay in top form.
Post-Activity Rehydration
After exercising, it’s important to drink water to rehydrate your body. This stage is critical for muscle recovery and fluid balance. Drinks like coconut water, coffee, or chocolate milk are great for recovery2. Not drinking enough after exercise can decrease performance by 2% or more in sports like running1. So, athletes should always focus on rehydration to keep performing at their best.
Role of Electrolytes in Hydration
Keeping the right balance of electrolytes is key for top sports nutrition and athletic performance. Electrolytes like sodium, potassium, and more control how nerves work, muscles move, and keep fluids balanced in our bodies.
When athletes don’t get enough water or electrolytes, they see a drop in performance and thinking. In about an hour of action, they can lose a lot of fluid. For example, in long activities, up to 3 quarts of fluid can be lost each hour2. This includes water and important salts needed for the body to keep working well.
Sodium and potassium are important because they help our bodies hold onto water, which is key for absorbing fluids. Before working out, sodium makes you thirsty and keeps water in your body5. Magnesium is also very important since it’s part of many reactions in the body, helping with energy and making new cells6. For strong bones and muscles, athletes need calcium very much6.
If you’re not getting enough water, you might feel muscle cramps, tired, and have a fast heart rate2. It’s important to figure out how much you sweat to know how much water you need, based on things like your genes, if you’re a man or a woman, how fit you are, the weather, and how hard you’re exercising5.
Staying well-hydrated and getting enough electrolytes really help your body work better during sports. This means muscles can do their job well during exercise6. Drinks like sports drinks and coconut water can help keep your electrolytes in check6.
Roughly, adults need to drink 6 to 12 ounces of fluids every 20 minutes they’re active. After, drinking things with electrolytes in them or sports drinks that are not so thick can help get you back in balance and recover better2. Doing sports can make you lose a lot of salt in your sweat. It’s important to replace it to stop cramps and keep going strong2.
Evaluating Your Hydration Status
It’s crucial to know if you’re hydrated enough, whether you’re jogging for fun or competing. There are many ways to check if your hydration plan is working well or needs a change.
Urine Color and Frequency
Checking the color and how often you pee is an easy way to see if you need more water. Ideally, your urine should be light yellow. If it’s dark, you might be dehydrated. Peeing a lot means you’re probably drinking enough, but remember, what you eat and how much you move also matters. Exercising a lot or having more muscle can make your pee more concentrated7.
Body Weight Changes
Watching how your weight changes can show if you’re losing or gaining water. Big changes could mean you’re losing or gaining fluid. Losing more than 2% of your weight while active might hurt how well you perform7. Athletes might shed about 2.2 pounds every hour they exercise, which is roughly the same as losing 1 liter of water7. To fight dehydration, weigh yourself both before and after workouts and drink enough to make up for what you’ve lost, plus half again7.
Advanced Hydration Testing
For a really careful check on your water levels, there are high-tech tests like bioimpedance and plasma osmolality. These check your body’s fluid and salt levels and are great for top-tier sports. When you start feeling thirsty, your body may already be short on water, especially if you’re active. But thirst is not a good signal when you’re really pushing yourself7.
When you’re dehydrated, your blood gets thicker. This makes your heart work harder during exercise8. This is why it’s vital not to start a tough workout without enough water. Drinking water or sports drinks while you exercise can boost your performance and help you make better choices8.
| Hydration Status Evaluation Methods | Advantages | Limitations |
|---|---|---|
| Urine Color and Frequency | Simple, Non-Invasive | Subjective, Influenced by Diet |
| Body Weight Changes | Immediate, Tracks Fluid Loss | Requires Pre/Post Measurements |
| Advanced Testing (Bioimpedance, Plasma Osmolality) | Precise, Comprehensive | Expensive, Requires Equipment |
Common Hydration Myths Debunked
Have you heard you need to drink eight glasses of water daily? Well, this advice lacks solid proof, according to a study in 20029. It turns out, hydration isn’t just about sipping water. Nearly a fifth of your fluids come from what you eat, like fruits, veggies, and pasta9.
Believing you’re not thirsty means you’re not dehydrated is a big mistake. Getting thirsty means you’re already starting to dry out, say the experts10. So, beat thirst with constant sips to be health smart.
Love your coffee in the morning? Good news: studies since the 1960s suggest it doesn’t parch you out more than any other drink9. That’s a green light to enjoy your cup without worrying about dehydrating.
Not all liquids hydrate you the same way. For most days, water is your best pick. But, after intense workouts or in super-hot weather, you may turn to sports drinks. They offer extra-helpful electrolytes that your body loses when you sweat10. Or, you can snack on foods that replace these salts9.
Drink too much water and you might run into serious trouble. It can flush out important minerals, causing serious symptoms and, rarely, even death10. So, sip smart and don’t go overboard.
The shade of your urine hints at your hydration levels. It’s not just about avoiding dark yellow; a light, straw-colored urine is a good sign11. Keeping an eye on this can guide you in knowing when you’re well-hydrated.
Sorting through hydration advice helps you drink smarter. By adapting your hydration to what your body needs, you boost your health. Knowing the facts is crucial for your well-being.
Sports Drinks vs. Water: Which is Better?
Deciding between sports drinks and water is vital based on your physical activity’s intensity and duration. Your type and level of electrolyte loss matter, too. Picking the right drink can boost your performance and keep you hydrated well.
When to Use Sports Drinks
Sports drinks are great for exercises that are long and intense, lasting more than an hour. They have carbohydrates that give you a consistent energy supply. This helps keep your glucose levels up and makes you tired more slowly12. They also have needed electrolytes like sodium (35 to 200 mg) and potassium (15 to 90 mg in an eight-ounce serving). These minerals help with nerve work, muscle movement, and keeping proper fluid balance in your body12. But remember, sports drinks are meant for times when you need lots of energy due to strenuous physical activity, not for everyday drinking12.
Benefits of Water
In most cases, water is the best choice for staying hydrated. It’s good at quenching your thirst without giving you too many calories. During hot weather, for example, you should drink eight to 12 ounces of water every hour to stay hydrated and prevent your body from drying out12. One way to tell if you’re hydrated enough is by looking at the color of your urine. If it’s light yellow or clear, you’re likely drinking enough water12. Although sports drinks can be helpful, they’re not a replacement for water in your everyday hydration routine. This is because they can mess with your teeth and, if taken in large amounts, might contribute to gaining too much weight12. So, save sports drinks for when you’re engaging in hard, long periods of exercise12.
DIY Sports Drink Recipes
To keep your hydration natural, you can make your own sports drinks. With DIY recipes, you can choose ingredients that suit you best. This allows for a healthier option compared to store-bought sports drinks. A basic homemade sports drink can be made with water, honey or fruit juice for sweetness, and a bit of sea salt for electrolytes. A little lemon or lime juice adds flavor and gives you vitamin C.
Remember, balancing water with sports drinks when needed helps boost your sports performance. For more expert advice, check UnityPoint Health’s website. They offer detailed guidance on the best way to stay hydrated for your exercise needs.
| Beverage | When to Use | Core Benefit |
|---|---|---|
| Water | General hydration throughout the day and light activities | Essential for daily hydration, no added sugars or calories |
| Sports Drinks | Extended, high-intensity exercises over one hour | Replenishes electrolytes and provides energy through carbohydrates |
| Homemade Sports Drink | Customized hydration needs and preferences | Natural ingredients, tailored electrolytes, and energy sources |
Tailoring Hydration to Individual Athlete Needs
It’s key to make personalized hydration plans for better sports performance. Bad hydration can lower your strength and power, hurting how well you do. Not drinking enough can make your muscles 5.5% weaker and cut power by 5.8%1. So, a plan just for you is really important.
Your stats, like how much you sweat and your body makeup, help figure out how much you need to drink. For example, runners’ sweat can range from half a liter to 3 liters an hour1. Knowing this detail lets you make a special plan to help you reach your sport goals.
About 66% of a college’s athletes were low on fluids before they started training1. This says it’s crucial to drink enough before, so you’re ready to go. Starting with the right level of water is smart.
It might surprise you, but 97.3% know dehydration messes with how well you do. Sadly, half think thirst tells you if you’re hydrated or not1. This shows we need to teach more about checking your hydration levels and planning exactly what each athlete needs.
When athletes learn more about proper hydration, they tend to drink smarter1. So, teaching and making personal plans by sport and where you play can help a lot. Doing this changes how well you perform.
It’s important to use advice that’s just for you, not just general rules. Following ideas from the National Athletic Trainers’ Association helps avoid dehydration’s hit on your game1.
| Statistical Insight | Observation |
|---|---|
| 66% NCAA athletes in hypohydration pre-practice | Highlights the need for pre-workout hydration |
| 97.3% aware of dehydration’s negative performance impact | Underlines the importance of education on hydration |
| Hypohydration reduces strength by 5.5% | Emphasizes the critical role of proper fluid replacement |
| Sweating rates up to 3.0 L/hr | Indicates varying individual fluid needs |
Seasonal and Environmental Considerations in Hydration
Athletic activity is affected by how well we hydrate, especially during different seasons. In hot summers, we lose a lot of water when we sweat, making us feel tired and weak. Athletes, like those in track and field, can sweat from half a liter to 3 liters per hour. This makes having a good hydration plan essential for top performance1.
Winter brings its own hydration issues. The cold can make us not feel thirsty, which tricks us into believing we’ve drunk enough. Dehydration weakens us and reduces our performance. It can cut down our strength, power, and endurance by up to 10%1. So, staying hydrated in the cold is just as important as in the heat.
Altitude is another challenge. Being high up means we breathe more, losing water faster. Without the right hydration plans, athletes might find it hard to keep up their endurance. The experts recommend increasing your fluid intake to cope. Before exercise, drink 500 to 600 ml 2 to 3 hours ahead, and then take 200 to 300 ml every 10 to 20 minutes during your workout1.
It’s not just about drinking water; what’s in it matters too. Always check water quality, and choose drinks that meet your hydration needs. Whether it’s summer, winter, or at high altitudes, knowing how to stay hydrated prepares you for any sports challenge.
Improving Hydration Awareness Among Athletes
Taking a strong, clear approach to teaching athletes about hydration is key. It makes sure they get why drinking enough is vital. Having regular checks on how much they drink and making special plans for each team can boost how well they play. It also keeps them from getting hurt. These steps mean athletes are less likely to make mistakes with their water and are more likely to do their best.
Education and Training
First off, we need to clear up some wrong ideas. Many think they can tell if they’re not drinking enough because they feel thirsty1. Coaches and trainers should teach about the right ways to drink. They should point out facts, like almost everyone knowing not drinking enough makes you perform worse1. This shows how important it is to keep drinks flowing.
Monitoring Hydration Levels
Paying attention to how much water athletes lose is very important. For example, before practice, most top athletes might not drink enough water1. They should check how much they sweat and weigh after sports to see if they need more water. For some sports, like running, you lose water quickly. This means athletes need to drink just the right amount for them1.
Hydration Policies for Teams
Teams need to plan when and how much water their athletes drink. For example, before a game, they need 500 to 600 ml of water in them, or a sports drink, 2 to 3 hours before starting. Then, closer to game time, they should drink 200 to 300 ml more1. While playing, 200 to 300 ml every 10 to 20 min keeps up with water they lose through sweat and water. After the game, they should focus on making up for all the water they lost1.
Having a clear plan means coaches and teams can watch everyone’s water intake. This means healthier and better-performing athletes. Everyone, from coaches to the athletes, learns how to make the most of these good drinking habits.
Case Studies: Hydration Success Stories
Looking at hydration case studies shows how elite athletes get the most out of their fluid intake. For example, 97.3% knew that being dehydrated would make them perform worse1. Yet, 50.5% wrongly thought thirst was the top sign of being dehydrated1.
In a study of 324 college throwers, 66% were not hydrated enough before training1. See, this underlines the need for them to be smarter about drinking water ahead of time1.
A paper by Savoie et al. (2015) found that not drinking enough reduced strength and power for athletes1. They figured out not being fully hydrated hit muscle strength by 5.5% and power by nearly 6%. Plus, how much an athlete sweats can totally change, from 0.5 to 3.0 liters an hour. This really stresses the need for personalized plans to drink the right amount1.
Tracking and improving post-activity fluid loss is key in success tales of staying well-hydrated1. This aims to keep body weight drop under 2% while training. Understanding these cases helps sports lovers and experts create better ways to hydrate. They aim for top victory.
Hydration and Physical Performance
Keeping the right levels of hydration is key for athletes. It does more than just stop your thirst. Hydration helps boost how well you perform. Not drinking enough water can make you weaker and slower. This means you may find it hard to finish hard workouts1.
A huge 97.3% of athletes know that not enough water makes them do worse. But, a lot of them still don’t drink as much as they should1. Even with this knowledge, many are dehydrated when they start training. By drinking enough water, your body is ready for tough exercises. This really improves how well you can perform physically.
Surprisingly, only 50.5% of athletes believe thirst shows they’re dehydrated1. So, many don’t know when to drink more water. Athletes can lose a lot of water in an hour of exercise. This means you could become less flexible, slower, and even more easily upset if you forget to drink enough2.
A good plan is to sip 200 to 300 ml of water every 10 to 20 minutes as you train1. Doing this can prevent a 2% or more drop in your body’s water, which can hurt how well you do in long exercises1. Also, drinking 24 ounces of a sports drink two hours before exercise is smart. This is to fight off losing too much water too soon2.
Getting dehydrated is more than a small issue. It can really harm your chances of winning on game day. When athletes stay well-hydrated, their hearts, muscles, and overall performance get better—all thanks to hydration, the hidden power behind success in sports.
Barriers to Proper Hydration Practices
Making sure we stay well-hydrated is tough, especially with the hurdles athletes deal with every day. These challenges are interesting and hard to overcome.
Lack of Knowledge
It’s shocking that 97.3% of athletes know dehydration hurts performance yet 66% of NCAA Division I athletes start practice dehydrated1. Learning more about hydration can help close this gap. It can turn what athletes know into better habits.
Access to Appropriate Resources
Hurdles also pop up with finding the right hydration help. It’s sad to know that 207 out of 295 track and field athletes didn’t drink enough. They couldn’t get enough to drink before their events1. We need to push for easier access to hydration help. This is key for athletes to perform at their best.
Cultural and Behavioral Factors
Culture and habits play a big role in how we hydrate. For example, many athletes drink water only when they feel thirsty, even though this is not the best idea1. We need to change our habits and make lasting cultural shifts to adopt better hydration methods.
Incorporating Hydration into Athletic Training Programs
Having a good hydration plan is a key part of athletic program development. It can boost performance and lower health risks when you add a hydration training approach. Almost all athletes know that not drinking enough water weakens how well they do. So, being informed is already a good step1.
Coaches and trainers should make unique hydration plans for each athlete. A big study found that two-thirds of NCAA Division I players were dehydrated before practice1. This shows we need better plans to hydrate before being active. Such a plan makes sure athletes start at their best and avoid losing up to 2% of their performance because of lacking fluids1.
We also need to focus on what athletes should drink during and after activities. How much athletes sweat changes a lot, from half a liter to 3 liters an hour1. This means replacing fluids on the go is a must to keep up their performance and strength. Adding hydration needs in their training helps avoid losing strength and power, which dehydration can cause1.
It’s also great to use plans made just for them and teach them the right info. For example, many athletes believe that being thirsty means they are dehydrated, which is wrong1. Keeping a close eye and adjusting their hydration needs keeps athletes in top shape. This approach helps with their athletic program development too, making sure they perform as best as they can.
| Factor | Impact of Hypohydration |
|---|---|
| Muscle Strength | -5.5 ± 1.0% |
| Anaerobic Power | -5.8 ± 2.3% |
| High-Intensity Endurance | -10% |
“Hypohydration consistently attenuated strength (by approximately 2%), power (by approximately 3%), and high-intensity endurance (by approximately 10%)”1.
Conclusion
Hydration in sports isn’t just a good tip. It can change the whole game. Almost all athletes know that not drinking enough can hurt how well they do1. Yet, many still think just being thirsty is a clear sign they need more water1.
Athletes who are smart about drinking enough water see big improvements. Those who drank more fluids before games outperformed others. There was a strong connection between knowing how to hydrate and actually doing it (r = .70, p1). So, staying informed helps athletes stay healthy and do better.
For the best results, think about your sport and your body’s needs when making a hydration plan. Many top college athletes start their practices already dehydrated, which can cut down their endurance by 10%1. Drinking 500 to 600 ml of water or a sports drink a few hours before can improve your game significantly1.
Remember, good hydration is key to top performance and health. It ensures you’re always ready to crush your sport. For more on this, check out the National Center for Biotechnology Information. Keep hydration at the core of your game plan if you want to win against the rest.
FAQ
What role does hydration play in optimizing athletic performance?
How does staying hydrated help in preventing injuries?
Why is hydration important for athletic recovery?
What are the signs and symptoms of dehydration in athletes?
How do hydration needs vary across different sports?
What cardiovascular effects does hydration have on athletes?
What are optimal hydration strategies for athletes before, during, and after exercise?
Why are electrolytes important for hydration?
How can athletes assess their hydration status?
What common hydration myths should athletes be aware of?
When should sports drinks be preferred over water?
How should hydration be tailored to individual athlete needs?
How do seasonal and environmental factors affect hydration needs?
How can athletes improve their hydration awareness?
Are there any notable success stories of athletes who optimized their hydration strategies?
What are the barriers to proper hydration practices among athletes?
How can hydration be integrated into athletic training programs?
Source Links
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes
- https://us.humankinetics.com/blogs/excerpt/dehydration-and-its-effects-on-performance
- https://www.nata.org/sites/default/files/hydration-guidelines_handout.pdf
- https://www.scienceinsport.com/sports-nutrition/the-importance-of-hydration-and-electrolytes-for-performance/
- https://veloforte.com/en-eu/blogs/fuel-better/the-importance-of-electrolytes-in-hydration-and-performance
- https://ksi.uconn.edu/hydration/
- https://gognarly.com/blogs/blog/hydration-and-athletic-performance
- https://www.npr.org/2022/09/21/1124371309/busting-common-hydration-water-myths
- https://www.urmc.rochester.edu/news/publications/health-matters/hydration-101-drinking-8-glasses-of-water-and-other-myths-debunked
- https://www.everydayhealth.com/dehydration/the-truth-about-hydration-myths-and-facts/
- https://www.unitypoint.org/news-and-articles/water-vs-sports-drinks-whats-best-for-our-bodies
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