{"id":706,"date":"2026-07-06T07:32:37","date_gmt":"2026-07-06T07:32:37","guid":{"rendered":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/?p=706"},"modified":"2026-07-07T06:28:37","modified_gmt":"2026-07-07T06:28:37","slug":"the-importance-of-hydration-during-sports","status":"publish","type":"post","link":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/2026\/07\/06\/the-importance-of-hydration-during-sports\/","title":{"rendered":"The Importance of Hydration During Sports"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Why is hydration so important in sport?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Proper hydration is crucial for athletic performance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During exercise, core body temperature increases, and the body needs to dissipate excess heat. This is done through sweating and thermoregulation.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Proper hydration will:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lubricate the joints<\/li>\n\n\n\n<li>Improve blood circulation (more oxygen to the muscles and organs)<\/li>\n\n\n\n<li>Help regulate body temperature for optimal performance<\/li>\n\n\n\n<li>Improve sports recovery<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Conversely, a poor hydration status might cause dehydration \u2014 more on this below.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What are the effects of dehydration?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dehydration occurs when your body loses more fluid than it takes in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can be dehydrated before exercise, and during \u2014 even if you were adequately hydrated before exercising.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10198142\/\" target=\"_blank\">study<\/a>&nbsp;highlights the side effects of dehydration:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increased body temperature<\/li>\n\n\n\n<li>Reduced aerobic performance<\/li>\n\n\n\n<li>Increased heart rate &amp; perceived exertion<\/li>\n\n\n\n<li>Inadequate recovery between workouts\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Severe dehydration will seriously impair physical performance and is very dangerous. Avoid it at all costs by following the below tips.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How to prevent dehydration<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">So how do you prevent it?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s a simple solution, yet many of us don\u2019t do it \u2014 drink more fluids to prevent dehydration.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1.5 to 2 litres of water is a typical recommendation for the day. But if you\u2019re exercising, you\u2019ll need more.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drink little and often and know the dehydration signs to prevent it from happening. If you notice darker-coloured urine, or begin to experience headaches, tiredness, dry mouth, or dizziness, then focus on getting in more fluids.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pre-exercise hydration<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A lot of athletes are dehydrated before they even start exercise \u2014 this is especially true for those who train in the morning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the very least, drink a cup or two of water.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you wake up in the night, take a few sips of water. You don\u2019t need to drink excessive amounts, but taking on some fluids during the night is especially useful for morning training.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you notice signs of dehydration pre-exercise, you should increase your fluid and sodium intake. An electrolyte mix is always a good option if you suspect dehydration, as this also increases those key electrolytes important for hydration.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You should also avoid sugary drinks before exercise \u2014 these may cause a\u00a0stitch\u00a0and other discomforts.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hydration during training&nbsp;&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">How much fluid you drink during training depends on:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>How long you\u2019re training for\u00a0<\/li>\n\n\n\n<li>What intensity you\u2019re training at<\/li>\n\n\n\n<li>Environmental conditions (is it very hot, cold, humid, etc.)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">For example, if you\u2019re running for less than 1 hour in moderate heat, you likely won\u2019t need to drink anything. Instead, you should focus on pre and post-exercise hydration.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On the other hand, if you\u2019re planning to cycle for 3 hours, you\u2019ll need a hydration strategy on the bike.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And if you\u2019re running in intense heat or for a long time, a running hydration vest is always a good option.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Your fluid needs are individual and depend on a number of factors.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But to calculate how much water and fluids you need per hour, we recommend calculating your sweat rate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Your sweat rate is how much fluid you lose during exercise\/hour (body weight). Aim to replace 50% of fluid loss each hour.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How to calculate your sweat rate<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The average person will lose between\u00a0<strong>0.5\/2.0 litres\/hour<\/strong>\u00a0through sweat during exercise. This can be more or less, depending on the activity, intensity, and conditions (how hot or cold it is), according to\u00a0research<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>To calculate your sweat rate:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weigh yourself before exercise (without drinking any fluids)<\/li>\n\n\n\n<li>Exercise for 1 hour at a moderate intensity<\/li>\n\n\n\n<li>Weigh yourself post-exercise<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s best to weigh yourself in the nude for accurate results.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you weigh 81 KG before exercise, and 80 KG after your 1-hour session, then 1 KG has been lost through sweat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Divide that by 2, and you get 0.5 KG or 0.5 litres \u2014 this is how much you should aim to drink per hour during exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Because you may sweat more (or less) in different sports and climates, you should calculate sweat rates for each sport, e.g. running, cycling, and so on.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Water or sports drinks &#8211; what is best for athletes?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sports drinks are popular because they contain key\u00a0 electrolytes. And they also taste great.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But they also often contain excessive amounts of sugar and calories, increasing your risk of type 2 diabetes, obesity, cavities, and other issues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During very intense exercise, sports drinks can be useful. The same applies post-exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But usually, salt and electrolyte mixes are much healthier and contain far less sugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You might also choose to drink caffeine before or during exercise \u2014 this will reduce perceived exhaustion.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, before you reach for your favourite energy drink, you might choose to take an energy gel that contains caffeine\u00a0instead. These also contain easy-to-digest carbohydrates for that extra added bump.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What sports drink is best for hydration?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">During intense exercise, whether a long day climbing in the Swiss alps in the peak of summer or a long run in the heat of California, electrolytes mixed with water are an excellent way to remain hydrated. Hydration tablets are also a great option.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The\u00a0STL05 Quad-Blend Electrolyte Powder\u00a0contains key electrolytes to prevent muscle irritation. It\u2019s gentle on the stomach and reduces fatigue so you can go harder for longer.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can consume an electrolyte powder before or during exercise for the best results.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Post-exercise hydration&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hydration does not stop once you\u2019re done with your workout.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many people forget that you lose water through urine and sweat \u2014 your body is trying to return back to its regular temperature post-exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For this reason, once again, weigh yourself before and after exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you lose 1 KG, you want to drink 150% of this in the following hours. So that\u2019s a total of 1.5 litres of fluids after training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do not try to drink this in one go \u2014 spread it out over the next few hours.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But when it comes to fluid replacement \u2014 what should you drink?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br><br>What fluid should you drink post-exercise?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">During exercise, you don\u2019t just lose water via sweat; you also lose electrolytes (these balance the amount of water in your body and ensure optimal hydration).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You lose magnesium, calcium, sodium, and potassium \u2014 all of which are essential for recovery.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If your workout was very intense, long, or in an intense climate, an electrolyte mix will kick-start the recovery process. But that\u2019s not always needed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For a regular training session, drinking water should be plenty. But for those harder sessions, aim to increase your sodium intake. Low sodium contributes to dehydration and muscle cramps.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can also Increase sodium by eating a salty snack \u2014 this may also increase thirst, making it easier to take on more fluids.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But be mindful: excessive amounts of sodium are still related to numerous health conditions.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What happens if you don\u2019t hydrate after exercise?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you don\u2019t replace lost fluids after exercise, your core body temperature and heart rate might increase.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You\u2019re more likely to become dehydrated, your physical performance will decrease, and you may find it difficult to concentrate. Your recovery will also be negatively impacted.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A good hydration strategy is crucial to ensure physical and mental performance, not only during, but after an exercise session.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Follow the above tips to avoid dehydration.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Is it possible to drink too much?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yes! If you drink too much fluid (although difficult, it\u2019s definitely possible), you may create an imbalance between sodium and water.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You\u2019re also more likely to need to pee more often, which is not ideal during exercise.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why is hydration so important in sport? Proper hydration is crucial for athletic performance. During exercise, core body temperature increases, and the body needs to dissipate excess heat. This is done through sweating and thermoregulation.&nbsp; Proper hydration will: Conversely, a poor hydration status might cause dehydration \u2014 more on this below.&nbsp; What are the effects [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":707,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-posts-with-left-sidebar","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[168],"tags":[133,169,170,171,135],"class_list":["post-706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-health","tag-hydration","tag-nutrition","tag-performance","tag-sports"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-content\/uploads\/sites\/175\/2026\/07\/pexels-photo-2470021.jpeg","_links":{"self":[{"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/posts\/706","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/comments?post=706"}],"version-history":[{"count":5,"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/posts\/706\/revisions"}],"predecessor-version":[{"id":713,"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/posts\/706\/revisions\/713"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/media\/707"}],"wp:attachment":[{"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/media?parent=706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/categories?post=706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpdemo.wensolutions.com\/wens-magazine-pro-sports\/wp-json\/wp\/v2\/tags?post=706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}