Hydration & Electrolyte Balance
Maintain optimal performance and prevent dehydration through evidence-based hydration strategies.
Overview
Proper hydration is fundamental to athletic performance, as even 2% dehydration can impair strength, endurance, and cognitive function. Water accounts for 60-70% of body weight and plays critical roles in temperature regulation, nutrient transport, joint lubrication, and metabolic reactions. During exercise, athletes can lose 0.5-2.5L of sweat per hour depending on intensity, duration, environmental conditions, and individual sweat rates. This fluid loss contains essential electrolytes, primarily sodium (40-70mmol/L), potassium, magnesium, and chloride. Sodium is particularly important as it maintains plasma volume, stimulates thirst, and helps retain fluid. For exercise lasting >60 minutes, consuming carbohydrate-electrolyte solutions can improve performance by maintaining blood glucose and replacing lost electrolytes.
Key Strategies
1
Individual sweat rate assessment to personalize hydration strategies
2
Electrolyte replacement protocols for different types and durations of exercise
3
Hyponatremia prevention strategies for endurance athletes
4
Hydration strategies for training in extreme temperatures or altitude
Key Points
Assess individual sweat rate: weigh yourself before and after exercise to determine fluid needs
Start exercise well-hydrated: drink 5-7ml per kg body weight 4 hours before and 3-5ml per kg 2 hours before
During exercise >60 minutes, consume 150-250ml of fluid every 15-20 minutes
For activities >1 hour, include 300-600mg of sodium per liter of fluid to maintain electrolyte balance
Monitor urine color: pale yellow indicates adequate hydration, dark yellow suggests dehydration
Avoid overhydration (hyponatremia) by not exceeding fluid loss during prolonged exercise
Post-exercise: replace 150% of fluid lost over 2-4 hours, prioritizing sodium-containing fluids
Consider sports drinks with 6-8% carbohydrate concentration for exercise >60-90 minutes