Hydration and Human Performance

Hydration Risks Staying hydrated during activity is a broadly studied and well-known contributor of success. Studies have shown that just a 2% decrease in body weight due to sweat causes a decrease in mental and physical performance. Additionally, a 5% decrease could decrease the performance output of an athlete 30%. This lack of productivity is observed in a reduction of blood volume, skin blood flow, sweat rate, heat dissipation, increase in core temperature, and an increase in glycogen usage. The aforementioned effects of dehydration also have consequences to the hearts efficiency of delivering blood throughout the body. As dehydration increases, the viscous level of our blood increases and the amount of blood entering the heart during the diastole phase decreases, which in turn reduces the amount of blood being pumped out of the heart during the systole phase. If an athlete is participating in an event and blood is not being transported optimally throughout the body, we can assume that the athletes performance will be compromised and not optimal. In addition to lack of blood transport throughout the body, dehydration also causes an increase in cortisol in our body which decreases our levels of testosterone, which is the primary hormone required for muscle growth. An athlete suffering dehydration will also cause the body to use more glycogen which leads to an increase in lactic acid build up and will in turn create pronounced muscle fatigue. Hydration Recommendations So what should you do to prepare for personal training or a sporting event? There are multiple sources that state different amounts of water an athlete should consume before sporting or physical activity, here is what we have compiled from the sources. Two Hours Before Personal Training Low End: 2 cups of water High End: 2.5 cups Fifteen to Thirty Minutes Before Personal Training Low End: 1 cup High End: 2 cups During Personal Training Low End: .5 cups every 15-20 minutes High End: 1.25* cups every 15-20 minutes *Levels of hydration may need to be altered depending on weather conditions* After Personal Training Low End: 2 cups for every pound lost High End: 2.5 cups for every pound lost Conclusion In order to perform at an optimal level in either sport or during one of our personal training sessions, it is important to take into account your hydration before, during, and after training. At Eastlake Performance we are very results and goal-driven, if you’re training with us you will want to make the most of your hour with us and we are lucky to have an abundant amount readily available. References https://www.webmd.com/fitness-exercise/features/drink-up-sports-fitness#1 https://www.ncaa.org/sites/default/files/Performance%20Hydration%20Fact%20Sheet.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682880/ https://www.nsca.com/education/articles/kinetic-select/hydration-and-performance/

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