Hydration: The Most Underrated Performance Tool
Why Most People Stay Dehydrated
Most people don’t drink enough, especially during training. Most athletes only replace around one-third of what they sweat out.
The result?
- Shorter stamina
- Slower reaction time
- More fatigue and cramping
How to Know If You’re Losing More Than You Think
During intense sessions, athletes can sweat out 1.5 to 3.0 litres per hour, often without realising it.
Here’s how to measure your sweat rate:
- Weigh yourself before and after your workout
- Every 1kg lost = 1L of fluid lost
- Add any fluids you drank to find your total loss
How to Start Your Session Fully Hydrated
Start your workout already hydrated, don’t play catch-up.
Here’s how:
- Drink 5–7 mL/kg of bodyweight 4 hours before training
- If urine is still dark or low, add 3–5 mL/kg 2 hours before
- Add a salty snack or electrolyte drink to boost retention
What to Drink During Your Workout
For training sessions over 45–60 minutes or in hot conditions, water alone won’t cut it.
Your drink should include:
- 0.4–0.8L/hour depending on your sweat rate
- 6–8% carbohydrates for energy
- 20–30 mmol/L sodium to enhance absorption and reduce cramping
How to Rehydrate Post-Workout
To recover fully, rehydrate the right way.
Do this:
- Weigh yourself post-session
- Drink 1.5L for every 1kg lost
- Combine fluids with sodium-rich foods or electrolyte drinks
Personalise Your Hydration Strategy
Your needs vary based on:
- Your body size and sweat rate
- Training intensity and duration
- The environment you’re in
Start by tracking your weight. Then adjust your fluid intake around your unique needs, not just thirst.
Whether you’re aiming for body composition changes, strength gains, or real structure in your training, XGYM coaching can help you get there with precision.
Enquire for personal training by visiting xgym.com.au/personal-training
American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597. PMID: 17277604.
