Mastering Hydration: Secrets for Optimal Performance

Mastering Hydration: Secrets for Optimal Performance

The Critical Role of Hydration in Exercise

During intense physical activity, our bodies can lose up to 2 litres of sweat per hour, depending on individual sweat rates and environmental conditions. This sweat isn't just water; it's packed with vital electrolytes like sodium, calcium, and magnesium, crucial for hydration and regulating nerve and muscle function. SiS Hydro Tablets are formulated to replenish these essential electrolytes, helping maintain hydration during exercise.

The Risks of Dehydration and Its Impact on Performance

Dehydration is more than just thirst; it's a major contributor to fatigue and can significantly impair performance. It increases cardiovascular and thermal strain, elevates heart rate, and accelerates muscle lactate production and glycogen depletion. This means our carbohydrate stores, crucial for sustained exercise, are used up more quickly. SiS GO Hydro is designed to combat dehydration, aiming to prevent more than a 2% loss in body mass due to sweating.

Hydration Guidelines for Athletes

  • Before Exercise: Drink 6-8ml of fluid per kg of body weight about 2 hours before exercise. Including sodium in this pre-exercise hydration can stimulate thirst and promote fluid retention.

  • During Exercise: It's essential to drink regularly in small amounts, aiming to prevent excessive dehydration (more than 2% reduction from baseline body weight). SiS GO Hydro, consumed during exercise, replenishes essential electrolytes. It can also be taken before or after exercise (limit to 4 tablets per day).

  • After Exercise: Post-exercise, aim to consume 1.5 liters of fluid for each kilogram of body weight lost. This should be done gradually, starting with about 500ml immediately after exercise, followed by regular intervals. To calculate fluid loss accurately, weigh yourself before and after training.

    These guidelines are based on the American College of Sports Medicine's recommendations and are intended for general use. It's important to personalise hydration strategies to find what works best for you.

    Elevate Your Performance with Science in Sport's Hydration Solutions

    Join the community of athletes who rely on Science in Sport for their hydration needs. Our scientifically formulated hydration products, like SiS Hydro Tablets and SiS GO Hydro, are designed to support your performance, whether you're training or competing.

    Are you ready to optimise your hydration strategy? Discover the Science in Sport range today and experience the difference in your training and performance.