Hydration Tips for Performance
Even mild dehydration tanks performance. Learn how water, electrolytes, and timing keep you strong through long, sweaty sessions.
7 evidence-based tips
Foundations
Losing just 2% of body water can cut workout performance by up to 25% — sip every 15 min.
Low potassium makes muscles twitch and tire before you ever feel a cramp — eat a banana.
Thirst lags real dehydration by 1–2% — drink on a schedule, not only when thirsty.
Check your morning pee — pale straw means hydrated, dark yellow means top up.
Level up
Electrolytes (salts the body needs) matter more than plain water for long, sweaty workouts.
Advanced
A pinch of salt in water before a big event helps hold fluid and delays cramping.
Sipping water with a bit of glycerol pre-event can hold ~600 mL extra fluid for long efforts.
Put these tips into practice
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