The impact of hydration on performance and recovery

Water is a vital component of the human body, representing about 60% of total body weight. During physical exercise, significant loss of body fluids occurs through sweat and breathing, which can compromise both training performance and recovery. Adequate hydration is essential not only for athletes but also for individuals who engage in regular physical activity for health and well-being.

Hydration and performance

Dehydration, even at moderate levels (loss of 2% of body weight in fluids), can lead to significant declines in performance. Studies show that water loss negatively affects endurance, muscle strength, reaction time, and concentration.

• What does this mean for athletes? Dehydration compromises plasma volume, which reduces oxygen transport capacity and increases heart rate, affecting performance in endurance and strength sports.

• And what about those who exercise for wellness? Even during light to moderate workouts, dehydration can cause early fatigue, dizziness, and feelings of malaise, making it difficult to continue exercising and reducing the pleasure associated with it.

A study by Sawka et al. (2007) demonstrated that dehydration significantly reduces aerobic work capacity, especially in hot environments.

Thermoregulation and physiological risks

During physical exercise, body temperature tends to rise and sweating is the body's main cooling mechanism. When there is inadequate fluid replacement:

• Body temperature can reach dangerous levels;

• Sweat production decreases;

• There is an increased risk of heatstroke and heat exhaustion.

These effects are especially relevant in outdoor training sessions and on hot days. Adequate hydration is essential for maintaining effective thermoregulation, helping to prevent risks and ensuring greater safety during exercise.

Muscle Recovery

After training, fluid replacement is crucial for optimizing muscle recovery. Water aids in the transport of nutrients, the elimination of metabolic waste, and the proper functioning of muscles.

• When replacement includes electrolytes such as sodium and potassium, there is an improvement in neuromuscular function and a reduction in the risk of cramps.

• The reactivation of protein synthesis is also favored when cells are properly hydrated.

According to Casa et al. (2000), performance recovery is directly related to adequate replacement of hydration levels after exercise.

Practical tips:

• Pre-workout: Drink about 500ml of water in the 2 hours before exercise.

• During training: Drink 150 to 250 ml every 15/20 minutes, especially during prolonged exercise.

• Post-workout: Replace 150% of the weight lost (for example, if you lost 1kg, drink 1.5l of water), preferably with electrolytes.

For those who exercise for wellness, following the signs of thirst is a good strategy, but during long or intense workouts, it is important to adopt a structured plan.

Hydration and well-being

In addition to performance, adequate hydration is linked to overall well-being:

• Improved mood and cognition;

• Reduced perception of effort;

• Lower risk of post-workout headaches and irritability;

• Supports the immune system and prevents fatigue-related injuries.

Hydration is a fundamental cornerstone for anyone looking to improve their athletic performance or simply take care of their health through physical activity. Both athletes and recreational exercisers should be mindful of their needs before, during, and after training. Staying well hydrated not only optimizes results, but also promotes better recovery, comfort, and safety during sports.

References

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

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

Maughan, R. J., & Shirreffs, S. M. (2010). Dehydration and rehydration in competitive sport. Scandinavian Journal of Medicine & Science in Sports, 20(s3), 40–47.