Staying properly hydrated is essential for athletes, particularly those at the top of their game. Even just 2% dehydration can significantly affect sports performance. In fact, when dehydration goes beyond 2.5%, studies have shown performance can decrease by nearly 30% (1). Dehydration can lead to premature fatigue, cramping and headaches all of which could be the difference between winning gold or settling for silver. 

So how can you hydrate like an olympian and go for gold? We’ll explore top hydration tips and tricks used by elite athletes below. 

Hydration Plan

Individualised Hydration Plans

There is no-one-size fits all when it comes to hydration. Athletes require personalised hydration strategies tailored to their individual physiological needs, training programmes, and environmental conditions such as temperature, humidity and altitude. Calculating an individual’s sweat rate is one of the most effective ways to determine their unique hydration needs. Sweat rate shows us how quickly an individual is losing fluid to sweat. It’s simple to do, you just need to weigh yourself (nude) before and after exercise (nude again, towel dry yourself), and record the amount of water consumed during the session. Use these numbers to carry out the sweat rate calculation below. 

How to calculate sweat rate:

Sweat rate = ((pre-exercise body weight - post-exercise body weight) + fluid intake - urine volume)/exercise time in hours. (2)

To effectively rehydrate after exercise, consume fluids amounting to 1.5 times the volume of sweat lost (3). For instance, if you lose 1 litre of sweat, aim to drink 1.5 litres of fluid in the following hours. While minor dehydration is typically not harmful, research indicates that fluid loss exceeding 2% can adversely impact athletic performance.

How to hydrate before exercise

Athletes should begin exercise well hydrated. Consuming 5-10 ml per kg body weight, 2 – 4hrs pre-exercise is considered optimal for athletes preparing for exercise (4). Monitoring urine colour is always the best indicator of hydration, aim for a pale yellow colour using the chart below to assess your levels: 

How to hydrate during exercise

Athletes should hydrate little and often during exercise to prevent the >2% dehydration that may significantly affect performance. Individuals should drink to thirst, consuming around 0.4-0.8 litres per hour (5).  During excessive sweat or when exercising longer than 2 hours, electrolytes are advised to promote optimal hydration. Alternatively, if you know your sweat rate, you can use this calculation to work out exactly how much you need to consume. 

How to hydrate post exercise 

Rehydration after exercise is essential to support recovery. Consuming a combination of water and electrolytes is recommended to replenish salts lost in sweat. It’s recommended to replace 150% of fluid loss within 2-3 hours post-competition.  

Electrolytes

While water is essential, electrolytes are a great way to optimise hydration in athletes, particularly for those undertaking endurance events or exercising in hot or humid climates. Electrolytes are minerals that carry an electric charge such as sodium, potassium, magnesium, calcium, and chloride. They help regulate fluid balance, muscle contractions, nerve signalling, and acid-base balance in the body. Consuming electrolytes can help prevent premature fatigue, cramps, hyponatremia (low blood sodium) and help increase endurance. Electrolyte drinks usually come in three forms: 

Hypotonic: these drinks have a lower concentration of carbohydrates (<5%) and salts (electrolytes) than that of our cells, meaning they are rapidly absorbed into the cells without added carbohydrates. 

Isotonic: these drinks have a similar concentration of carbohydrates (6-8%) and salts to that of cells making them the preferred choice for middle and long distance running.

Hypertonic: these drinks have a higher concentration of carbohydrates (>8%) and salts than our cells, making them effective at topping up glycogen stores for ultra endurance athletes. 

Our hydrating electrolytes are hypotonic, meaning they’re effective for fast, effective hydration without added carbohydrates. Popping our hydrating electrolytes into your drink can help maintain the balance of fluids in your body and add a delicious flavour boost to your water too - win win.

Fluid-Rich Foods 

Water and sports drinks aren’t the only way to consume fluids  - incorporating fluid-rich foods into your diet can enhance hydration too. Fruits and vegetables are the best foods for boosting hydration. Fruits like watermelon,  cantaloupe and strawberries are excellent choices providing between 90-100% of their total weight as water. As for vegetables, cucumbers, peppers, celery and radishes all contain a great source of water. As well as replenishing fluids, they provide vitamins, minerals and sugars which are all essential for sports performance and recovery. 

Carbohydrates

Carbohydrates are the primary source of energy for muscles during exercise. Making sure you are supplying your body with adequate carbohydrates is essential for supporting endurance and energy levels. Carbohydrates also facilitate the absorption of water and sodium through the sodium-glucose co-transport mechanism.

Glycemic index (GI)

The glycemic index (GI) ranks how quickly carbohydrates raise blood sugar. High GI foods provide a more rapid energy boost, while low-medium GI foods tend to be higher in fibre meaning they provide a slower, sustained energy release. 

As a rule of thumb, the below is recommended to athletes:

Pre workout

3-4 hours before: Consume a balanced meal containing low/moderate GI complex carbohydrates, protein, healthy fats and water.

1-2 hours before: consume a snack containing high GI carbohydrates plus water (and electrolytes if needed). 

During workout

For exercise over 1.5hours: consume 30-60g high GI carbs every hour plus water (+ electrolytes if needed) (6).

Post workout

Within 30 minutes: Consume high GI carbohydrates (1-1.5g/kg bw) to replenish glycogen stores plus protein (7). 

>60-90 minutes: a balanced meal containing low/moderate GI carbohydrates, protein and healthy fats. 

All of this will depend on your intensity and duration of exercise, and the time of day - for example, consuming a balanced meal 3-4 hours before exercise might not be realistic if you are exercising first thing, in which case a high GI snack before is a great thing to do. 

Vitamins

Essential nutrients such as B vitamins, vitamin C, vitamin D, calcium, magnesium, and zinc are crucial for supporting energy release, preventing injury and aiding recovery. A diet rich in fruits, vegetables, wholegrains and lean proteins can be an effective way to enhance your vitamin and mineral intake.

Many athletes will consume supplements to ensure they’re meeting their daily needs. Our energising supplement contains 12 key vitamins and minerals including magnesium, B vitamins, zinc and is scientifically formulated to support energy release, reduce tiredness and fatigue and promote a healthy immune system. The Energising One dissolves into water meaning you hydrate at the same time too. 

Caffeine 

While studies show caffeine to positively enhance athletic performance, it can also act as a diuretic, leading to dehydration (8). Moderate caffeine intake (up to 2 cups) is advised to avoid dehydration. Consider alternatives such as fruit or herbal tea to prevent the dehydration risk.

Take home 

Proper hydration is fundamental to athletic performance. Personalised hydration strategies, including adequate fluid intake before, during, and after exercise, and the use of electrolytes, can prevent the negative effects of dehydration. Incorporating fluid-rich foods and managing carbohydrate and vitamin intake further supports optimal performance and recovery. By following these guidelines, athletes can maintain hydration, enhance performance, and achieve their goals. Shop our range of hydration products to optimise your performance today!

References 

(1) Ebert, T.R. et al. (2007) ‘Influence of hydration status on thermoregulation and cycling hill climbing’, Medicine and Science in Sports and Exercise, 39(2), pp. 323–329. Available at: https://doi.org/10.1249/01.mss.0000247000.86847.de

(2) Centers for disease control and prevention (CDC) (2024) ‘Sweat Rate Calculation’. Available at: https://www.cdc.gov/nceh/hsb/extreme/Heat_Illness/Sweat%20Rate%20Calculation.pdf.

(3) Fileman, L. (2023) Understanding Sweating and Optimising Hydration, Loughborough University. Available at: https://www.lboro.ac.uk/sport/news/2023/june/hydration-article/ (Accessed: 6 August 2024).

(4) ADA (2009) ‘Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance’, Journal of the American Dietetic Association, 109(3), pp. 509–527. Available at: https://doi.org/10.1016/j.jada.2009.01.005.

(5) The  Academy of Nutrition and Dietetics, Dietitians of Canada (2016) ‘Nutrition and Athletic Performance’, Medicine & Science in Sports & Exercise, 48(3), p. 543. Available at: https://doi.org/10.1249/MSS.0000000000000852.

(6) Rosenbloom, C., & Coleman, E. 2012. Sports Nutrition: A Practice Manual for Professionals (5th ed.). Chicago: American Dietetic Association.

(7) Smith, A.M., & Collene, A.L. 2015. Wardlaw's Contemporary Nutrition (10th ed.). New York: Morgan-Hill.

(8) Keisler, B.D. and Armsey, T.D.I. (2006) ‘Caffeine As an Ergogenic Aid’, Current Sports Medicine Reports, 5(4), p. 215. Available at: https://doi.org/10.1097/01.CSMR.0000306510.57644.a7.