Understanding the importance of hydration in physical activities

Basics of Hydration

Water makes up about 60% of the human body and is essential for its function.
It helps regulate body temperature, lubricate joints and deliver essential nutrients throughout the body.
Dehydration is the state where water intake is less than the water lost.

Hydration and Physical Activities

Physical activities increase body temperature, resulting in sweating to cool down, which leads to water and electrolyte loss.
These losses need to be replaced to maintain fluid balance, making hydration essential during physical activities.
Sports drinks can provide both hydration and the necessary electrolytes lost during exercise.

Effects of Dehydration on Physical Performance

Even mild dehydration, such as a body water loss of 1-2%, can significantly affect performance.
It can cause fatigue, reduce endurance, lower strength and negatively impact motor control and accuracy.
Dehydration can also impair body’s temperature regulation, putting individuals at risk for heat stroke in hot environments.

Effects of Dehydration on Cognitive Performance

Dehydration can negatively affect cognitive function.
It can decrease attention span, memory, and motor coordination, all of which can be critical during sports and physical activities.
Severe dehydration can cause confusion, fainting and in extreme cases, it may be life threatening.

Staying Hydrated

Drink fluids throughout the day, not only during physical exercise.
Avoid waiting until you are thirsty to drink as thirst is an indicator that your body is on its way to dehydration.
Prior to physical activities, drink enough fluids to ensure good hydration levels.
During activity, drink small amounts frequently, especially liquids that contain electrolytes if activity is strenuous or you are in a hot environment.
After exercise, replace any body fluids lost through sweat.
Get hydration from a variety of sources besides water, including fruits, vegetables and other drinks.