While training, food, and rest are often at the forefront of our minds, hydration is equally critical yet easily overlooked. Beyond sipping water during exercise, hydrating before training and competitions can significantly impact your athletic prowess. Relying on drinking during training alone for hydration is a recipe for failure. In this blog post, I will explore the findings of a recent systematic review published in Sports Medicine. The study delves into the effect of pre-exercise hyperhydration on exercise performance, physiological outcomes, and gastrointestinal symptoms. Let’s dive into the scientific evidence and learn how this simple strategy can unlock your true athletic potential.
What Is Hyperhydration?
In short this is a term used to describe topping off the system and drinking some extra fluid before physical activity. One of the keys to this though is to ensure some added sodium is incorporated with it. The sodium helps the body to absorb and retain that fluid and thus increase the blood volume which provides a cascade of benefits. Like everything though the amount needs to be balanced with what is tolerable and comfortable for you.
Powering Up Your Performance
Picture this scenario: you’re in the final minutes of a crucial game, feeling exhausted, and your performance is starting to decline. One often overlooked factor that could be the game-changer in this situation is your hydration status before the match. The systematic review clearly highlights the positive impact of pre-exercise hydration, or hyperhydration, on exercise performance.
When you’re well-hydrated before hitting the field or court, your body is better equipped to perform at its best. Hyperhydration has been linked to enhanced stamina, increased endurance, and improved power output. The reason behind this improvement lies in the efficient transportation of oxygen and nutrients to your muscles when you’re optimally hydrated. As a result, you can sustain peak performance for longer durations, allowing you to push through fatigue and excel in your chosen sport.
Optimizing Your Body’s Functions
Beyond the visible performance enhancements, pre-exercise hyperhydration offers a range of physiological benefits that can set you up for success. One of the key areas where hydration plays a critical role is thermoregulation – your body’s ability to maintain a stable internal temperature during exercise.
When you’re well-hydrated, your body’s sweat response works efficiently to cool you down as you heat up during physical activity. This is particularly crucial during intense workouts or competitions, as it helps prevent overheating and reduces the risk of heat-related issues like heat exhaustion or heatstroke.
Additionally, the systematic review suggests that hyperhydration before exercise leads to a reduced heart rate response during physical activity. A lower heart rate indicates that your cardiovascular system is working more efficiently, reducing the strain on your heart and optimizing your overall athletic performance.
Try Hydration Strategies At Training First
No feeling is worse than taking the first step onto the field and having an upset stomach. Everyone responds differently so test the waters (pun intended) a bit before committing to a game day strategy. Drinking too much water too quickly and too close to activity can result in a “sloshing” feeling that is very uncomfortable. If you’ve experienced it you know exactly what I’m referring to. If you haven’t experienced, start off easy so that you don’t experience it!
A good starting point is trying ~16oz of water with an electrolyte packet (ie. LMNT, Liquid IV, Gatorlyte) about 1-hour before practice. You don’t have to chug it and can sip it during that hour. This gives the body time to process things and minimize the risk of discomfort.
Formulating Your Personal Hydration Strategy
Now that we understand the compelling benefits of pre-exercise hydration, let’s explore how you can develop your optimal hydration strategy. Every athlete is unique, and factors like body size, sweat rate, and exercise intensity must be taken into account. Here are some general guidelines to get you started:
- Timing is Key: Start hydrating well before your training session or competition. It begins the day before and as soon as you wake up. As mentioned previously, aim to drink ~16oz an hour beforehand to allow time for absorption and distribution of the fluid.
- Monitor Your Urine: Your urine color is a simple and effective indicator of your hydration status. Aim for pale yellow urine, which usually suggests adequate hydration. Dark yellow or amber urine may indicate dehydration.
- Add Electrolytes: For prolonged or high-intensity activities especially, make sure you are replacing electrolytes lost through sweat. Electrolyte packets and sports drinks containing sodium are the ones to focus on.
- Avoid Overhydration: While staying hydrated is crucial, overhydration can be harmful. Drinking excessive amounts of water without replacing electrolytes can lead to hyponatremia, a condition where sodium levels in the blood become dangerously low. This is why the trend of drinking a gallon of water per day as a blanket recommendation for everyone is a problem. For smaller individuals that is a very excessive amount of water and without salt can cause electrolyte imbalances.
Conclusion
As a sports dietitian, I cannot emphasize enough the impact of pre-exercise hydration on athletic performance. The systematic review published in Sports Medicine underscores the undeniable benefits of hydrating before training and competitions, including elevated exercise performance through optimized physiological outcomes.
By incorporating a well-balanced and personalized hydration strategy into your training routine, you can unlock your true athletic potential and achieve new heights in your performance. Start hydrating early, monitor your urine color, and add some sodium. With this simple yet powerful approach, you’ll be well-prepared to tackle any challenges that come your way and reach your athletic goals. Stay hydrated, stay focused, and unleash the full extent of your athletic capabilities!
Study referenced: click here