Research suggests that loss of 2% fluids of body mass results in sufficient dip in physical performance and losses which is more than 5% of body mass can decrease the capacity by 30%(1)
In addition, Water is a vital constituent of the human body and contributes to approximately 60% of its whole composition. Deficiency of water in the body is called dehydration. Dehydration has a direct negative impact on mental and physical performance for any athlete.
With above reasons, hydration effects on physical performance can’t be ignored and should be a paramount parameter of one’s daily lifestyle. More than just hydration with water, it’s important to replenish lost electrolytes with instant energy drink that is ideal and trusted by elite athletes as well.
What is Dehydration?
Dehydration occurs when the body lacks sufficient fluid, hindering proper functioning. Common triggers include perspiration, diarrhea, and vomiting. The severity of dehydration—mild, moderate, or severe—depends on the extent of fluid deficit, determining its impact on adult health.
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Mild Dehydration
Mild dehydration causes symptoms such as thirst, less peeing and sweating, and a dry mouth. You can treat mild dehydration at home by drinking water, electrolyte drinks, or oral rehydration solutions.
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Moderate Dehydration
The symptoms are like those of moderate dehydration but are more intense. You may lose 6% – 10% of your body weight during moderate dehydration.
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Severe Dehydration
Severe dehydration is a dangerous condition. Its Symptoms include dizziness, sunken eyes, fainting, rapid breathing, and a racing heart. Severe dehydration requires immediate medical attention. You may also need IV support for rehydration.
Signs of Dehydration
Common symptoms any athlete should look for dehydration are as follows:
- Thirsty feeling
- Dark yellow, strong -smelling pee
- Feeling dizzy
- Fatigued
- Dry mouth and lips
- Sunken eyes
- Muscle cramps and spasms
How Dehydration Affects Physical Performance?
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Reduction in blood volume
Dehydration reduces blood volume as the body loses more fluid than it takes in. When water is depleted, blood thickens, increasing its viscosity. This hampers blood flow and the heart’s ability to pump efficiently, resulting in a decrease in overall blood volume. This can lead to impaired organ function and various health complications.
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Decreased sweat rate
Dehydration can reduce sweat rate due to decreased blood volume and altered thermoregulation. When dehydrated, the body conserves water by minimizing sweat production, which is the primary mechanism for cooling. This adaptive response can lead to compromised heat dissipation, potentially resulting in overheating and other heat-related issues. (2)
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Decreased heat dissipation
Dehydration impairs heat dissipation by reducing sweat production, a crucial cooling mechanism. With decreased water availability, the body conserves fluids, limiting the ability to release heat through evaporative cooling. This hinders the regulation of body temperature, increasing the risk of heat-related complications such as heat exhaustion or heat stroke.
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Increased core temperature
Dehydration can elevate core temperature as it impedes the body’s ability to regulate heat. Reduced sweat production, a key cooling mechanism, leads to inefficient heat dissipation. This, coupled with decreased blood volume, compromises the body’s heat regulation, causing an elevation in core temperature and increasing the risk of heat-related illnesses.
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Increased rate of muscle glycogen use
Dehydration may increase the rate of muscle glycogen use as it impairs overall exercise performance. Insufficient fluid intake can lead to greater fatigue, reducing endurance. In response, the body may rely more on anaerobic metabolism, accelerating glycogen breakdown to generate energy, particularly during strenuous physical activity.
When Should Athletes Hydrate?
If you want to perform at your best, staying hydrated at every stage of the game is important, from training to post exercise.
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Before Physical Activity
According to research by different national institutes, more than half the professional athletes who participate in any game arrive dehydrated which itself takes a toll on workout or athletic performance.
It is crucial that athletes stay hydrated for several reasons: Being dehydrated before practice or a game will give you fatigue and tiredness more easily and may cost you the game or you won’t be able to perform at your best. In addition, there are times when opportunities to rehydrate during games are minimal that results in severe water loss and muscle cramps.
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During Physical Activity
Depending on the sweat loss, it’s important to keep yourself hydrated during any physical activity. For sports like cricket, football, running and others, it’s important to drink sports drinks before and during the game regularly to ensure one does not hit the wall!
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After Physical Activity
Recovery is the most missed out aspect for any athlete, which is the most pivotal for any sporting performance. The goal of hydration after physical activity is to ensure one is replacing all lost fluids during physical activity.
By knowing your body weight before the workout, you can tell how much sweat you lost during exercise. If the loss is 1.5% and less that implies you are properly hydrated and if the loss is more than 1.5% then dehydration kicks in and you should consume more liquids.
Now that we have covered different aspects of Dehydration and what happens when you are dehydrated, lets understand role of sports energy drink. (3)
Role of Instant Energy Boosters/Drinks:
Consuming right energy drinks helps with following:
- Improved Physical Performance: Consuming sports drink improves endurance performance and reduces fatigue
- Replenishes Lost Electrolytes: Performing any activity with increased sweat results in lost electrolytes and Sports Drinks help replenish the same quickly.
- Convenient Source of Nutrition: Some Sports Energy Drinks also contain added Vitamin B and Vitamin C which play essential role in hydration and overall health.
The following are key benefits of energy drinks but it’s important to select the right energy drink as well with the plethora of drinks available in the market.
Conclusion
After thorough analysis of how sports hydration drink impacts physical performance and the role of instant energy drinks, it is very evident that it is important to select energy drinks trusted by elite athletes and recommended by experts.
To conclude, staying hydrated plays a crucial role in athletic performance and hydrating smart with the best energy drink.
FAQs
1. How does dehydration affect physical performance?
Dehydration can significantly impair physical performance by reducing blood volume, which decreases oxygen delivery to muscles and impairs thermoregulation. It leads to fatigue, decreased endurance, increased heart rate, and diminished coordination, ultimately compromising overall athletic performance.
2. What are the side effects of dehydration in adults?
In adults, dehydration can cause symptoms such as thirst, dry mouth, headache, fatigue, dizziness, decreased urine output, dark urine, dry skin, constipation, and in severe cases, confusion, rapid heartbeat, low blood pressure, and unconsciousness.
3. What are five 5 symptoms of dehydration?
Five symptoms of dehydration include:
- Thirst
- Dry mouth
- Fatigue
- Dark urine
- Headache
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