Strategic Performance Hydration
Is being dehydrated really a problem?
The body can cope for shorter periods with mild dehydration, but when the body water losses are greater than >2% of body mass (E.g. 1.5kg lost for a 75kg athlete), blood volume decreases. This can lead to reduced aerobic capacity and cardiovascular strain. This can make exercise harder than it would normally be when fully hydrated and leave athletes feeling fatigued which can performance.
Dehydration affects aerovic endurance, skill acquisition and cognitive function (mental skills such as decision making) and overall performance.
Signs and symptoms of dehydration in athletes may include:
- Thirst
- Dark urine colour (the colour of apple juice)
- Daily body weight fluctuations > 1%
- Headaches
- Increased perception of effort (things feel harder than they should)
- Poor concentration
- Reduced urine output (going to the toilet less frequently than usual)
More severe signs/ symptoms of dehydration include:
- Disorientation/ confusion
- Rapid pulse
- Collapse/ unconsciousness
What are the factors that affect hydration status in training?
Behaviours
Your typical day to day drinking patterns
Rehydration practices after training/games
Type of rehydration product used – water, electrolytes, sports drinks.
Environment
Heat, humidity and how acclimatised you are to them
Intensity and duration of exercise undertaken
Opportunities to drink during training and games and how well you use them