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Ask an expert: how can hydration boost my sports performance?
Written byAmy Bonifas
Reviewed byLeila Weller-Kis
Want to master optimal hydration during your workout? We’re overflowing with questions. Our in-house nutritionist shares her expert advice
Summary
1Why's hydration so important during workouts?
“Water plays a very important part in everyday wellness,” says Leila...
2How much water should I drink pre-workout?
“In the two to three hours before your workout, I’d suggest drinking...”
3How do electrolyte drinks and energy gels work?
“Sports drinks can help you replenish your electrolytes a lot quicker than...
If you’ve ever felt more exhausted than usual during a workout, dehydration could be the culprit.
“To function correctly, to keep all your organs and processes working – including the important ones to get you through a workout – you need to stay well-hydrated,” H&B nutritionist Leila Weller-Kis says.1
So far, as expected – but there are still plenty of hydration questions that leave us thirsty for answers. We’re talking... Why's water so important? How much should I drink? Are energy and electrolyte drinks really necessary?
We asked Leila all this and more so the next time you’re running/playing/training/lifting, you’ll know how to make hydration your secret weapon.
Why is hydration so important when you’re working out?
“Water plays a very important part in everyday wellness,” says Leila. It helps transport all the essential nutrients and electrolytes necessary for your body to metabolise energy (take energy from food) and get oxygen to your cells.
If you sweat more than you drink, you can become dehydrated. Research has found2 that this can cause your body temperature and heart rate to rise. This makes it harder for your body to properly regulate heat and makes you feel more fatigued than usual, leaving you flagging during a workout.
“Dehydration can also impair cognitive function,” says Leila. This can negatively affect your motor skills, decision-making and focus.
“Being dehydrated may impact your performance both mentally and physically”
How much water should I drink pre-workout?
Hydrating before exercise is the crucial first step. “In the two to three hours before your workout, I’d suggest drinking around two glasses of water,” says Leila, who also recommends drinking little and often throughout the day, especially when you feel thirsty.
“You’re not going to perform well if you haven’t drunk all morning and you turn up for your lunchtime workout already dehydrated,” she continues.
“Your kidneys can only process so much liquid at a time, so you won’t be able to hydrate quickly enough to be ready for your workout if you leave it until just before. This will impact your performance both mentally and physically.”
She also suggests drinking about a glass of water during your warm-up – but also cautions against overdoing it. “It’s about listening to your body,” she explains. Some medications may also require people to hydrate more – so ensure you do what’s best for you to maintain hydration throughout the day.
And how much water should I drink during my workout?
The main aim here is to avoid dehydration by keeping your water levels topped up as you start to sweat, especially if it’s an intense activity with lots of sweat loss. “Around 200ml or roughly one glass of water every 10-20 minutes is ideal for moderate exercise,” says Leila.
Go for small sips to avoid filling up too much – or spluttering all over the gym equipment.
What’s the smartest way to re-hydrate post-workout?
Leila suggests topping up with 400ml (or about two glasses) of water. “Or, you could have a post-workout shake once your session is over.
“During exercise, you metabolise fat and staying hydrated is necessary to flush that out of your system,” says Leila
Can hydration help to stave off DOMs?
“We used to think that lactic acid caused that horrible sore feeling after a workout, but it’s actually the tearing of our muscle tissue,” explains Leila. A recent study3 found that dehydration caused by exercising (especially in the heat) could exacerbate this muscle microdamage and the pain caused by DOMs.
According to Leila, it might also be worth powering up your water. "Pre and post-workout drinks can be very useful,” she says. "Alongside electrolytes, some contain amino acids, which are the building blocks of protein and help with muscle repair and growth.”
Cardiovascular exercises – ones that get your heart pumping – such as running cause us to sweat the most. This means we can lose a lot of water and minerals and we’ll need to ensure we’re topping up on hydration and electrolytes. “Depending on the length of your run, I’d suggest drinking around a pint of water (around 470ml) per half hour of your workout.”
How do electrolyte drinks and energy gels work?
Whether you’re an athlete or long-distance runner, or you regularly do high-intensity training, both can be helpful.
“Sports drinks can help you replenish your electrolytes a lot quicker than just drinking water,” says Leila. Electrolytes are essential minerals like sodium, calcium and potassium, which you lose alongside water when you sweat. So, you might want to try these before or after your workout to aid recovery.
“Look out for drinks that contain glycogen too. This provides quick energy for the muscles when you do high-intensity exercise, which might help performance.” Energy gels have a similar effect, often containing simple sugars that can give you a quick source of energy during endurance sports or events – without the fullness that comes with drinking loads.
But they're not necessary for someone who’s generally eating and drinking well and exercising at a moderate level. “You can get plenty of natural electrolytes from a balanced diet and eating plenty of fruit and vegetables,” says Leila. For those undergoing intense training, however, they’re definitely worth a try.
“Drinking enough water can impact your reactions and strategic thinking”
Can water improve my focus and reactions when playing sports?
“Drinking enough water is very important in team sports, as it can impact your reactions and strategic thinking – especially when it comes to things like deciding when to pass the ball or when to shoot,” says Leila.
A recent study4 found that losing just 1-2% of your body weight in water can impair cognitive function. Water is also important for memory. “Staying hydrated will help you focus on what your coach is saying and execute the plan or learn from little mistakes throughout a game.”
Can you overhydrate during a workout?
“It’s rare, but it can happen,” says Leila. Glugging too much water in one go can cause overhydration, leading to water toxicity.5 When your body’s water level becomes too high for your kidneys to excrete, the electrolytes in your body become diluted. Fluid can then move inside your cells and cause inflammation.6
Thankfully, research shows that – when working efficiently – our brains might prevent us from drinking too much. “One study7 found that participants swallowed water a lot easier after exercise when dehydrated, compared to when they’d already drank an excess amount of water,” says Leila.
Experts think that the brain activates a ‘swallowing inhibition’ after you’ve drank excess liquid, helping to balance water levels in the body.
Can water help to protect my joints?
“Your joints are made up of 70-80% water, and it’s important to maintain their lubrication by staying well-hydrated,” says Leila.
The thick lubricant between your joints is called synovial fluid – it cushions them so your bones don’t come in contact. “Regularly drinking enough water can help your joints stay flexible. And most importantly, it will help you stay active and mobile for as long as possible.”
The final say
Staying hydrated is important – but especially when exercising. Plus, water transports the nutrients – the vital salts and minerals you need – and electrolytes needed for muscle recovery, so staying properly hydrated can reduce soreness and speed up the recovery time.
We’ll drink to that...
The advice in this article is for information only and some of the information reflects the opinion of our in-house nutritionist and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Popkin BM, D’Anci KE, Rosenberg IH. Water, Hydration, and Health. Nutrition Reviews [Internet]. 2010 Aug;68(8):439–58. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
2. Marriott BM. Physiological Responses to Exercise in the Heat [Internet]. Nih.gov. National Academies Press (US); 2016. Available from: https://www.ncbi.nlm.nih.gov/books/NBK236240/
3. Cleary MA, Sweeney LA, Kendrick ZV, Sitler MR. Dehydration and Symptoms of Delayed-Onset Muscle Soreness in Hyperthermic Males. Journal of Athletic Training [Internet]. 2005;40(4):288–97. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323290/
4. Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM’s health & fitness journal. 2013;17(6):21–8.
5. Peechakara BV, Gupta M. Water Toxicity [Internet]. Nih.gov. StatPearls Publishing; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537231/
6. Ernstmeyer K, Christman E. Fluids and Electrolytes [Internet]. National Library of Medicine. Chippewa Valley Technical College; 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK591820/
7. Saker P, Farrell MJ, Egan GF, McKinley MJ, Denton DA. Overdrinking, swallowing inhibition, and regional brain responses prior to swallowing. Proceedings of the National Academy of Sciences [Internet]. 2016 Oct 10 [cited 2021 Sep 13];113(43):12274–9. Available from: https://www.pnas.org/content/pnas/113/43/12274.full.pdf
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