Hydration

The human body is made up of approximately 60% water. It’s no surprise, then, that hydration has such a major impact on athletic performance!

During physical activity, the body’s temperature rises, increasing water loss, and sweat is just the visible sign of this loss. Hydration not only helps regulate body temperature but also maintains blood volume and supports cardiovascular functions.

It’s not always easy to know when, what, and how much to drink. Usually, people wait until they feel thirsty to rehydrate—but by then, it’s already too late.

Indeed, when thirst appears, the body has already lost about 1–2% of its body mass. Such a loss can decrease endurance and cause discomfort. More severe symptoms—dry mouth, flushed skin, nausea, lethargy, and significant performance decline—occur with a 3–4% loss of body mass. Thirst signals the body’s need for water, but this sensation can be inhibited before the body is fully rehydrated. Therefore, not feeling thirsty does not mean you are properly hydrated.

For endurance activities lasting 60 minutes or more, it can be beneficial to consume sports drinks rather than plain water. The ideal carbohydrate concentration is between 4% and 8%, as drinks that are too sugary can cause gastrointestinal discomfort.

It is important to develop good habits: drink regularly during training and competition. Always remember that thirst alone is not a reliable guide.