Proper hydration is one of the simplest yet most impactful factors in athletic performance and overall health. Even mild dehydration can significantly affect your performance, recovery, and well-being. At M.O. Therapy in Markham, we emphasize hydration as a fundamental component of athletic care and everyday wellness.
Why Hydration Matters
Performance Impact
Dehydration Effects:
- 2% body weight loss: Decreased performance begins
- 3% loss: Significant endurance reduction
- 4%+ loss: Serious performance decrements
- Affects strength, power, and mental focus
What Happens:
- Blood volume decreases
- Heart works harder
- Core temperature rises
- Mental function declines
- Fatigue increases
Daily Functions
Water Supports:
- Nutrient transport
- Temperature regulation
- Joint lubrication
- Waste removal
- Cellular function
Daily Hydration Needs
General Guidelines
Baseline Needs:
- 2-3 liters for most adults
- More for larger individuals
- More in hot climates
- Adjust for activity level
Simple Assessment:
- Urine color: pale yellow = good
- Dark urine: need more fluids
- Frequency: multiple times daily
Calculating Your Needs
Basic Formula:
- 30-35 mL per kg body weight
- Example: 70 kg person = 2.1-2.45 liters
- Add exercise and environment needs
Exercise Hydration
Before Exercise
Pre-Hydration:
- 500-600 mL, 2-3 hours before
- Additional 200-300 mL, 20 minutes before
- Don't overdo it
- Urine should be pale yellow
During Exercise
Guidelines Vary By:
- Exercise duration
- Intensity
- Environment
- Sweat rate
General Recommendations:
- Short exercise (<60 min): Water as needed
- Moderate (60-90 min): 400-800 mL per hour
- Prolonged (>90 min): Consider electrolytes
Practical Approach:
- Drink to thirst for most activities
- More structured for intense/long efforts
- Practice during training
- Find what works for you
After Exercise
Recovery Hydration:
- Replace 150% of fluid lost
- Spread over 2-4 hours
- Include sodium for faster rehydration
- Combine with post-workout nutrition
Calculating Losses:
- Weigh before and after exercise
- Each kg lost = 1 liter to replace
- Multiply by 1.5 for full replacement
Electrolytes
What They Do
Key Electrolytes:
- Sodium: Fluid balance, nerve function
- Potassium: Muscle function, fluid balance
- Magnesium: Muscle and nerve function
- Chloride: Fluid balance
When You Need Them
Electrolyte Replacement For:
- Exercise over 60-90 minutes
- Heavy sweating
- Hot environments
- Salty sweaters
- Multiple training sessions
Signs of Electrolyte Imbalance:
- Muscle cramps
- Fatigue
- Weakness
- Confusion
- Nausea
Sources
Natural:
- Foods (fruits, vegetables)
- Milk
- Salty snacks post-exercise
Supplements:
- Sports drinks
- Electrolyte tablets
- Powder mixes
Sports Drinks vs. Water
When Water Is Enough
Best For:
- Exercise under 60 minutes
- Light to moderate intensity
- Normal conditions
- General daily hydration
When Sports Drinks Help
Consider For:
- Exercise over 60-90 minutes
- High intensity efforts
- Hot/humid conditions
- Heavy sweaters
- Multiple sessions per day
Choosing Products
What to Look For:
- Appropriate sodium (300-800 mg/L)
- 4-8% carbohydrate
- Palatability (you'll drink more)
- No excessive additives
Special Considerations
Heat and Humidity
Increased Needs:
- Sweat rate increases significantly
- Electrolyte losses increase
- Start well-hydrated
- Monitor closely
- Take breaks if needed
Cold Weather
Often Overlooked:
- Still sweating under layers
- Cold suppresses thirst
- May urinate more
- Still need to hydrate
Altitude
Additional Challenges:
- Increased respiratory water loss
- Increased urination initially
- Higher needs than at sea level
- Start extra hydrated
Indoor Training
Considerations:
- Often hot environments
- Limited air movement
- High humidity possible
- May need more than outdoor equivalents
Practical Strategies
Daily Habits
Building Hydration:
- Start day with water
- Carry bottle throughout day
- Drink with meals
- Have water accessible
- Set reminders if needed
Exercise Planning
Prepare By:
- Hydrating well day before important events
- Having fluids accessible during training
- Knowing your sweat rate
- Practicing race-day hydration in training
Monitoring
Check:
- Urine color (pale yellow is good)
- Weighing before/after exercise
- How you feel
- Performance indicators
Hydration Myths
Debunked
Myth: "8 glasses a day for everyone" Reality: Needs vary significantly
Myth: "Thirst means you're already dehydrated" Reality: Thirst is a reasonable guide for most situations
Myth: "You can't drink too much" Reality: Overhydration (hyponatremia) is dangerous
Myth: "Coffee and tea don't count" Reality: They contribute to hydration despite mild diuretic effect
Signs of Problems
Dehydration Signs
Mild to Moderate:
- Thirst
- Dry mouth
- Dark urine
- Fatigue
- Headache
Severe:
- Very dark urine
- Dizziness
- Rapid heartbeat
- Confusion
- Lack of sweating in heat
Overhydration Signs
Hyponatremia:
- Nausea
- Headache
- Confusion
- Bloating
- In severe cases: seizures
- Can be fatal
Prevention:
- Don't drink beyond thirst
- Include sodium in long events
- Know your approximate sweat rate
Frequently Asked Questions
How do I know if I'm drinking enough? Pale yellow urine throughout the day is a good indicator. Dark urine suggests you need more fluids.
Should I drink when I'm not thirsty? For everyday activities and shorter exercise, drinking to thirst is usually adequate. For prolonged exercise in heat, more proactive hydration may be needed.
Are sports drinks necessary? For exercise over 60-90 minutes or in hot conditions, sports drinks can be helpful. For shorter sessions, water is typically sufficient.
Can I drink too much water? Yes, overhydration can cause hyponatremia (low blood sodium), which can be serious. Drink appropriately rather than excessively.
Hydrate for Success
Proper hydration is simple but essential. Drink regularly, adjust for activity and environment, and monitor your body's signals.
For comprehensive athletic care including hydration guidance, contact M.O. Therapy in Markham.
Contact Us:
- Call (905) 201-5827
- Book online
- Direct billing available
Stay hydrated, perform better, recover faster.