Dehydration is often overlooked as a serious issue in fitness, yet it has a significant impact on athletic performance, concentration, mood and overall health. Many fitness enthusiasts begin their workouts dehydrated, which leads to a higher risk of poor performance, fatigue, and even injury. This does not even speak to the reduced motivation, fatigue, reduced critical thinking skills and memory that just 1% dehydrated can make you feel. What does 1% dehydrated mean? Dehydrated before you are thirsty. You are not alone, even elite athletes can start dehydrated!
Let’s explore the prevalence of dehydration before exercise classes, its effects on performance, and the benefits of staying properly hydrated before you even begin your workout.
How Common Is Dehydration Before Exercise?
You might be surprised to learn how common dehydration is among those who regularly participate in fitness activities. Research shows that a large portion of athletes and fitness class participants start their sessions already dehydrated:
A study involving over 400 university and club-level athletes from various sports, including soccer, cycling, and bootcamp training, revealed that 31.9% of participants were dehydrated before their training sessions. This rate increased dramatically in some sports like karate and netball, with over 40% of participants starting their sessions in a dehydrated state.
Another study found that many athletes begin their exercise sessions in a dehydrated state, which negatively affects both their physical and mental performance, particularly during prolonged or intense sessions in hot environments.
In the case of professional athletes, particularly rugby players, while many were well-hydrated, up to 43% still showed signs of dehydration or were at risk of developing hyponatremia (dangerously low sodium levels in blood) before their training sessions, highlighting how even elite athletes can struggle with hydration.
The Impact of Dehydration on Performance.
Dehydration as little as 2% of body weight can impair physical performance, particularly endurance. Starting a workout already dehydrated puts you at a disadvantage, limiting your ability to perform at your peak and increasing the risk of fatigue and injury.
Here’s how dehydration affects your workout:
Reduced Endurance and Strength: Studies have shown that dehydration significantly decreases endurance and muscle strength, making it harder to complete workouts effectively. For example, participants in a study who were dehydrated performed fewer repetitions during strength exercises compared to those who were properly hydrated.
Delayed Reaction Times: In endurance sports or activities requiring quick decisions, dehydration has been linked to slower reaction times and decreased cognitive function. This can hinder your ability to react in real-time during complex exercises.
Increased Perceived Exertion: When dehydrated, the same workout feels more challenging. You may notice a higher rate of perceived exertion, where each movement feels more difficult, and recovery takes longer.
The Benefits of Hydrating Before a Workout.
Hydration plays a crucial role in keeping your body functioning optimally during exercise. The simple act of drinking enough water before exercise can have profound effects on your performance and well-being:
Improved Endurance: Studies show that staying well-hydrated before your workout can significantly improve endurance. One study found that pre-exercise hyper hydration improved endurance capacity and power output, especially during long, intense sessions.
Delayed Onset of Dehydration: By hydrating before your workout, you can delay the onset of dehydration during exercise, which means you’ll maintain higher energy levels throughout your session.
Better Thermoregulation: Hydration helps your body regulate temperature more effectively, especially in hot environments. Without proper hydration, your body struggles to cool itself, leading to increased fatigue and risk of heat-related illnesses.
Practical Tips for Staying Hydrated.
Here are some practical tips to help you stay hydrated and perform at your best during workouts:
Hydrate Before Exercise: Drink 1L of water + 1 sachet of Naru Revive over 1hr before your workout to increase blood volume. Top tip – Drink slowly & evenly over 1 hour to maximise absorption.
Monitor Your Urine: A simple way to check your hydration is by monitoring the colour of your urine. It should be pale yellow; dark yellow or amber-coloured urine indicates dehydration. Clear urine can indicate over hydration. Urine is just filtered blood
Drink During Exercise: If you’re engaging in prolonged exercise (more than 60 minutes), consider drinking fluids during your workout. For sessions in hot environments, fluids with electrolytes can be especially beneficial.
Rehydrate After Exercise: After a session, rehydration is essential to replenish lost fluids. For optimal recovery, aim to drink 1.5 times the amount of fluid lost during your workout.
Conclusion
Dehydration is a widespread but often overlooked issue in fitness that can dramatically affect your performance. By hydrating properly before your exercise class with water and Naru Revive, you not only improve your endurance and strength but also enhance your overall experience. Next time you head to your workout or if you are a PT, you have a client, take a moment to check your hydration levels—you might find that hydrating before the session could be a game changer!
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