Hydration and performance: why it matters

We’ve all heard the advice about drinking enough water each day. What we don’t hear nearly as much is why. 

During the day you might have a coffee or a soft drink and think you’re doing enough because you feel ok, but you’re still falling below your daily water intake. 

Find out how to improve your hydration, how it impacts performance, and how to reduce the risk of dehydration. 

Why hydration matters

The human body is roughly 60% water. Every system in the body relies on hydration to work at their highest levels. Most people can only survive 3-4 days without water, while you can survive about 3 weeks without food. This highlights the importance of staying hydrated. It's easy to recognise the feeling of hunger, but dehydration can sneak up on you. 

Without regular hydration, your body’s systems begin operating in ‘low-power mode’ and normal functions like digestion, waste removal and a regulated body temperature begin to suffer. 

By staying hydrated, you can perform at your peak, be more alert, keep your body and keep your organs healthy and happy.

What are hydration symptoms?

Dehydration symptoms vary from person to person, but they typically include:

• Fatigue,
• Dizziness,
• Muscle cramping,
• Headache,
• Strong thirst,
• Dry mouth, lips and tongue, or
• Irritation or confusion.

Dehydration is sneaky, it doesn’t announce its presence, it grows over time and hits you when you least expect it. This can make spotting dehydration symptoms difficult, and soon you’re feeling the afternoon slump, which makes getting to 5pm a real struggle. 

For medical advice on dehydration, please speak to a medical professional. 

Hydration and performance

There’s a reason why trainers bring water to Aussie rules or Rugby players during a break in play: water is good for performance! 

Staying hydrated makes sure your muscles, organs, and joints are all soft and supple, which makes competing or exercising easier. This reduces the chance of injury, can help in recovery, and prevents reaction times being slowed by dehydration. 

Tips for staying hydrated

Hydration isn’t one of those things you can make up for at the end of the day, you need to drink water throughout the day. Whether you’re in the office or on the field, drinking enough water is one of the best things you can do for your body and your health overall. Here are some helpful tips to be hydrated at the best levels:

Don't rely on sports drinks

While sports drinks do have some positive benefits when consumed correctly, problems come from over-consumption. Sports drinks aren’t a replacement for water, they’re more of a supplement. 

Avoid energy drinks

Do you know how energy drinks deliver energy? Sugar. Do you know what’s a big cause of dehydration? Sugar! This is because the sugar interacts with the water that’s in your cells, causing a reaction that makes you urinate more. Stick to water and, if you’re having an energy drink, make sure you drink more water.

Get a water bottle

Having a water bottle on the go is the perfect reminder to have a swig. Keep it at your desk, take it to the gym, or on a walk – those constant drinks across the day add up in the best way.

Reduce alcohol consumption

Alcohol is a diuretic, which means it makes you pee more. Peeing more makes you dehydrate faster. If you’re exercising or playing sport the day after a big night out, make sure you drink plenty of water beforehand. 

Eat water-based foods

Foods like cucumbers, strawberries, tomatoes and watermelon contain very high levels of water. Loading up on fruits and veggies is a great and tasty way to hydrate yourself without even really thinking about it. 

Cheers to hydration!

If you’re after more information on hydration and performance Virgin Active’s Personal Trainers can help you get a better understanding of how water impacts your body.