Whether you like to hit the trails for a leisurely run or you’re a serious competitor, you want to feel as good as you can when exercising. Punching out a tough interval session is hard enough as it is – anything you can do to make it feel easier is going to help, right?

One aspect of training that can get overlooked is hydration. Yet getting enough fluids before, during and after exercise can make a huge difference to how you perform and how you recover. Add a hydration plan to your exercise regime and see how good you feel next time you push yourself!

One aspect of training that can get overlooked is hydration

The effect of dehydration on sports performance

Find it hard to concentrate or feel like falling in a heap after a long run? Do you feel extra-sore after training on a hot day? You could be dehydrated. When you exercise – particularly those harder sessions on hotter days – you can lose a lot of fluid and electrolytes through your sweat. Distance running legend Haile Gebrselassie sweated out 3.6L per hour in the 2009 Dubai Marathon! That’s some serious sweating.

While most of us don’t push ourselves as hard as Geb, we can still suffer the effects of dehydration, mentally and physically. Dehydration can impede your sports performance, causing:

  • Muscle cramps and spasms
  • Fatigue
  • Impaired concentration
  • Nausea

Imagine getting the above symptoms when you’re trying to break the 3 hour barrier in a half-marathon? Goodbye PB. Keeping your fluid and electrolytes up helps optimise exercise performance and you might just smash your goal.

Hydration for peak performance

Your hydration plan depends on how much you sweat during the session that you’re doing (e.g. easy jog vs hard intervals), and what the conditions are like (e.g. cool and windy vs hot and humid).

As a guide, you should aim to begin your exercise well hydrated (but not over-hydrated, to avoid too many trips to the bathroom during the session). Take 200 mL to 400 mL of Hydralyte Sports in the two hours prior to your session to get a good baseline.

If you’re doing an endurance event or a longer training session, you should rehydrate every hour. For low to moderate intensity sessions, take 200 mL to 400 mL of Hydralyte Sports every hour. If you’re working harder and sweating profusely, take 400 mL to 800 mL every hour. Be guided by your thirst and watch out for other signs of dehydration – you can drink water in between doses, too.

According to body weight, take up to 5 x 600 mL (>60 kg) or 3 x 600 mL (<60 kg) doses in a day, during activity, or as directed by your healthcare professional. For long term use, seek advice from a healthcare professional. For total Sodium and Potassium content in Maximum Daily Dose refer to individual product labeling. If you have kidney disease or are taking blood pressure medicines, consult your doctor or pharmacist before use. After your session, rehydration is important too. This is the time when you can really replenish lost fluids and electrolytes. Stick to the recommended dosage on the label.

How electrolytes help you train

Hydralyte Sports is specifically formulated to provide rapid hydration and to help your body perform at its best. It contains electrolytes which help:

  • Retain the fluid you consume
  • Regulate nerve and muscle function

Remember, if you’re using Hydralyte Sports to hydrate before, during and after endurance events, it is best to develop a personal hydration plan in consultation with your sports physician or doctor.