What is Performance Hydration?

Are your hydration levels limiting your performance? 

Most people think hydration is simply related to how much water they’re intaking.  But in reality, true hydration = water + electrolytes + cellular balance.  Without electrolytes, water alone can even dilute sodium levels and impair performance.

Proper electrolyte balance matters in our everyday lives to limit headaches, improve sleep, and enhance focus, but the importance of hydration increases dramatically for athletes.

Performance hydration is the state where your body has enough fluid and electrolytes to sustain endurance, power output, and focus.  It’s not just about replacing sweat loss, it’s about fuelling the entire system for sustained effort.

Even a 2% drop in body water can lead to decreased endurance by up to 30%, strength and power by 10%, and cognitive function (focus, reaction time, decision-making). 

And on top of that, sweat is salty! Sodium, potassium, and magnesium losses must be replaced to keep muscles firing.

So, how can you tell if you’re maintaining performance hydration levels?  Let’s break it down to pre, during, and post exercise.  Here’s what you’re looking for:

Pre: Pale yellow urine, steady energy, no dizziness when standing.

During training/racing: Steady sweat rate matched by fluid + sodium intake, no cramps, clear focus.

Post: Quick recovery, less muscle soreness, good sleep, appetite returns normally.

A baseline to work towards in your performance hydration protocol is ~500-1000 mg/hr for endurance exercise.  Some athletes will lose up to 2000mg of sodium per litre of sweat - water alone cannot replace that.  Every serving of Hydrate+ contains 1000mg of sodium, alongside all the other key electrolytes: potassium, magnesium, and calcium.

And when it’s done correctly, the outcomes of performance hydration are noticeable and impactful:

Physical: higher power output, delayed fatigue, fewer cramps.

Mental: sharper focus, faster reaction times.

Recovery: less inflammation, quicker return to training.

Imagine that short list being your normal!