The Importance of Hydration for Optimal Performance

Just as our planet is predominantly made of water, so too are our bodies. Men’s bodies are about 60% water, while women’s are slightly lower at around 55%. Nonetheless, this vital fluid plays a crucial role in the life of every cell in our bodies.

Why is hydration important to overall health? Water carries nutrients throughout the body, regulates internal body temperature, flushes waste from our systems, lubricates the joints and forms saliva, which is essential to digestion.

It also plays an essential role in physical performance, influencing everything from endurance and strength to recovery.

Thus, staying hydrated is critical to meeting your fitness goals.

The Science of Hydration

As touched on, the importance of hydration lies in its role in cellular function and energy production.

Every cell in our body requires water to perform its metabolic activities. It facilitates the transportation of nutrients and the removal of waste products. Additionally, water aids in regulating body temperature through sweating. When we exercise or are exposed to heat, our bodies sweat to cool down, relying on water to manage this critical function.

Without adequate hydration, our ability to sweat effectively diminishes, leading to overheating and reduced physical performance. Joint lubrication is another vital role of water as the synovial fluid in our joints is primarily composed of water, which helps reduce friction and maintain smooth movement when jumping, running or stretching.

Hydration and Endurance

During prolonged physical activities or exercise routines, such as marathon running or long cycling sessions, the body experiences significant fluid loss through sweat. If these losses are not replenished, endurance decreases and fatigue sets in. Research has shown that mild dehydration of just 2% of body weight can impair performance, leading to reduced stamina and increased perception of effort. When it comes to how to boost energy, adequate hydration is key.

As such, it’s essential to maintain proper hydration throughout and after your workout, especially during a high-intensity exercise like cycling or running.

Hydration and Strength

Hydrated muscles are more capable of contracting effectively, leading to better strength output. Accordingly, dehydration can impair muscle function, which can lead to muscle fatigue and weakness.

Specifically, studies have found that performance during strength training exercises — like weight lifting and sprinting — requires a high hydration status.

Hydration and Recovery

After exercise, the body needs to repair muscle tissues and restore fluid balance. Drinking enough water can help support nutrient delivery and waste removal, as well as prevent dehydration-related cramps and strains. If you're experiencing muscle loss with age but still maintaining an active lifestyle, staying hydrated is more important than ever for recovery.

Signs of Dehydration and Its Consequences

When working out, it’s important to be aware of how your body feels. During exercise, your body can undergo a lot of fluid loss through sweating, which can cause such symptoms as:

• Dry tongue and lips
• Headache
• Fatigue
• Dizziness
• High heart rate
• Low blood pressure
• Loss of appetite
• Sugar cravings
• Flushed skin
• Swollen feet
• Muscle cramps
• Heat intolerance
• Chills
• Constipation
• Dark-colored urine

In the short term, dehydration can negatively impact physical performance, causing reduced strength and endurance. In severe cases, prolonged dehydration can lead to electrolyte imbalances, heat exhaustion, heart problems and kidney issues. If you find yourself feeling unwell, seek the advice of a medical professional immediately.

If you’re treated for dehydration, hospital staff will likely administer:

• IV fluids
• Acetaminophen

How To Stay Hydrated

All that said, proper hydration is your secret weapon for peak performance. Think of it like tuning up your favorite sports car: keeping your fluid levels in check ensures that every part runs smoothly and efficiently.

Aim for about eight cups, or two liters, of daily water intake — like filling up your tank before a road trip.

That said, this isn’t a one-size-fits-all formula.

If you’re an athlete or working out in the heat, you’ll need to top up even more to replace any fluids lost through sweating.

Before your workout, get a head start by hydrating to prime your system. During exercise, keep sipping to replace the water you’re sweating out. For those intense or extended sessions, sports drinks can be a game-changer, replenishing both fluids and electrolytes.

Afterward, rehydrate with water or an electrolyte-rich beverage to kickstart recovery and restore balance. Additionally, you can incorporate a protein shake powder mixed with water to fuel your body with fluids and muscle-repairing nutrients.

To further supplement your daily water intake, add plenty of water-rich foods like certain fruits and vegetables to your post-workout snack or healthy meal prep ideas. These can include:

• Cucumbers – 95% water. Slice cucumbers into refreshing sticks or mix them into a cool yogurt dip for a crisp, hydrating snack that helps replenish fluids and keeps you feeling light after a workout.
• Oranges – 88% water. Enjoy a juicy orange or blend it into a smoothie for a hydrating boost. Its high water content and vitamin C will help rejuvenate your body and support post-workout recovery.
• Watermelon – 92% water. Dice watermelon into cubes or blend it into a hydrating smoothie. Its high water content and natural sugars make it a delicious way to up your hydration status and restore energy.
• Strawberries – 91% water. Add fresh strawberries to your post-workout parfait or smoothie. Their high water content and antioxidants help hydrate your body while providing a tasty, nutrient-rich treat.
• Cantaloupe – 90% water. Cube cantaloupe and mix it with other fruits or enjoy it on its own. This sweet melon’s high water content aids in rehydration and provides a deliciously refreshing snack.
• Peaches – 89% water. Slice peaches into your post-workout snack or blend them into a smoothie. Their juicy, water-rich flesh helps with fluid intake and offers a natural sweetness to satisfy your recovery needs.
• Lettuce – 96% water. Incorporate lettuce into a hearty post-workout salad or wrap. Its high water content adds hydration while providing a crunchy, nutrient-packed base to complement other recovery foods.

Support Your Performance WIth INVIGOR8

Hydration is essential to your physical performance and overall health. In addition to supporting endurance, strength and recovery, water also plays a key role in regulating your body temperature and delivering nutrients to your body to ensure you’re in top physical shape.

To further support your workout, incorporate an INVIGOR8 organic superfoods powder. Mix one of four delicious flavors with water for a hydrating and nutrient-rich addition to your post-workout recovery. For every serving, you’ll enjoy premium protein powder ingredients, including 20 grams of proteins and 18 essential vitamins and minerals.

Shake up your routine with an INVIGOR8 Shake on its own, or find this drink in our complete weight loss kit alongside our appetite control support and unflavored collagen peptides.

Sources:

1. USGS. The Water in You: Water and the Human Body
2. Human Kinetics. Dehydration and its effects on performance
3. Journal of Human Kinetics. Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers
4. Johns Hopkins Medicine. Sports and Hydration for Athletes: Q&A with a Dietitian
5. Cleveland Clinic. Dehydration
6. Healthline. 19 Hydrating Foods