Hydration and Physical Performance

Abstract

There is a rich scientific literature regarding hydration status and physical function that began in the late 1800s, although the relationship was likely apparent centuries before that. A decrease in body water from normal levels (often referred to as dehydration or hypohydration) provokes changes in cardiovascular, thermoregulatory, metabolic, and central nervous function that become increasingly greater as dehydration worsens. Similarly, performance impairment often reported with modest dehydration (e.g., -2% body mass) is also exacerbated by greater fluid loss. Dehydration during physical activity in the heat provokes greater performance decrements than similar activity in cooler conditions, a difference thought to be due, at least in part, to greater cardiovascular and thermoregulatory strain associated with heat exposure. There is little doubt that performance during prolonged, continuous exercise in the heat is impaired by levels of dehydration >or= -2% body mass, and there is some evidence that lower levels of dehydration can also impair performance even during relatively short-duration, intermittent exercise. Although additional research is needed to more fully understand low-level dehydration's effects on physical performance, one can generalize that when performance is at stake, it is better to be well-hydrated than dehydrated. This generalization holds true in the occupational, military, and sports settings.

Water from fruit or the river? Examining hydration strategies and gastrointestinal illness among Tsimane’ adults in the Bolivian Amazon

“…Because human water needs exceed the body's ability to produce it (12) , obtaining enough water on a daily basis is critical to physiological and cognitive health (13) . Therefore, in addition to the metabolic process of oxidation (~250 ml/d) (14) , people consume water from various sources including liquids (plain and raw water and other beverages) and foods.…”

Loaded and Unloaded Marching: Implications for Fluid Replacement

“…Data are presented as mean ± SD durations, it is likely that this would elicit a body mass loss > 2% when unloaded and potentially > 4% when loaded, assuming a constant sweat rate throughout the duration of the march. The current consensus is that a body mass loss ≥ 2% is the critical threshold which can negatively impact on performance and health [13].…”

“…The current consensus is that a 2% body mass loss negatively affects a wide range of physiological [6] and metabolic functions [11] with further levels of dehydration exacerbating their effects [12,13]. Additionally, substantial evidence exists in the observation of decreased cognitive function when dehydrated by ≥ 2% body mass loss, with decreases in self-rated alertness and perceived tiredness being reported [14,15].…”

“…Through adequate hydration, these casualties could be minimized and even prevented, avoiding performance degradation and therefore optimizing the mission's capability, safety and success [17]. Yet individuals seldom replace fluid loss due to inadequate voluntary ad libitum intake [13]. It is therefore important to quantify the additional fluid loss caused by marching with loaded rucksack and webbing when compared to unloaded carriage to ensure suitable fluid replacement strategies be adopted.…”

Hubungan Kebiasaan Minum Dengan Status Hidrasi Dan Kebugaran Jasmani Pada Atlet Di Persatuan Bulutangkis Kabupaten Kudus

“…Menurut Murray (2007) konsumsi air yang kurang akan menurunkan performa tubuh saat berolahraga. Tingkat kebugaran yang baik merupakan hal mutlak yang harus dimiliki oleh atlet.…”