The Impact of Dehydration on Physical Performance

Hydration plays an important role in athletic performance. Dehydration can lead to fatigue, dizziness and reduced blood pressure which negatively affects athletic performance.  

In addition, Water is a vital constituent of the human body and contributes to approximately 60% of its whole composition. Deficiency of water in the body is called dehydration. Dehydration has a direct negative impact on mental and physical performance for any athlete.  

With above reasons, hydration effects on physical performance can’t be ignored and should be a paramount parameter of one’s daily lifestyle. More than just hydration with water, it’s important to replenish lost electrolytes with instant energy drink that is ideal and trusted by elite athletes as well. 

What is Dehydration? 

Dehydration occurs when the body lacks sufficient fluid, hindering proper functioning. Common triggers include perspiration, diarrhea, and vomiting. The severity of dehydration—mild, moderate, or severe—depends on the extent of fluid deficit, determining its impact on adult health.   

• Mild Dehydration 

Mild dehydration causes symptoms such as thirst, less peeing and sweating, and a dry mouth.  You can treat mild dehydration at home by drinking water, electrolyte drinks, or oral rehydration solutions.  

• Moderate Dehydration 

The symptoms are like those of moderate dehydration but are more intense. You may lose 6% – 10% of your body weight during moderate dehydration. 

• Severe Dehydration 

Severe dehydration is a dangerous condition. Its Symptoms include dizziness, sunken eyes, fainting, rapid breathing, and a racing heart. Severe dehydration requires immediate medical attention. You may also need IV support for rehydration.   

Signs of Dehydration  

Common symptoms any athlete should look for dehydration are as follows:  

• Thirsty feeling  

• Dark yellow, strong -smelling pee  

• Feeling dizzy  

• Fatigued  

• Dry mouth and lips  

• Sunken eyes  

• Muscle cramps and spasms 

The Main Reasons Dehydration has an Adverse Effect on Exercise Performance  

• Reduction in blood volume
• Decreased skin blood flow
• Decreased sweat rate
• Decreased heat dissipation
• Increased core temperature
• Increased rate of muscle glycogen use

How Dehydration Affects Physical Performance? 

• Effects of Dehydration on Aerobic Performance 

Aerobic performance is defined as your body’s use of large muscles in rhythmic and repetitive manner. Aerobic performances increase your heart rate and how much oxygen your body uses. The best examples of aerobic exercise include walking, cycling and swimming. Aerobic performances help to reduce your risk of heart disease, diabetes, high blood pressure and high cholesterol. 

Research suggests that loss of 2% fluids of body mass results in sufficient dip in physical performance and losses which is more than 5% of body mass can decrease the capacity by 30% (1). 

• Effects of Dehydration on Aerobic Performance 

Aerobic performance is defined as short bursts of high intensity exercises such as weightlifting circuit training, and strength training. Aerobic means “with oxygen,” and anaerobic means “without oxygen.” But dehydration affects both types of performance.  

One study analysing the effects of dehydration amongst sprinters found that 2% dehydration led to a significant decrease in sprint performance and increased fatigue in runners (2).   

• Effects of Dehydration on Strength and Power 

Dehydration is known to have a substantial negative impact on strength and power especially during prolonged and intense workouts such as CrossFit and Hyrox. Dehydration can lead to impaired muscle function during strength training and reduce your ability to sustain high intensity efforts.   

One study found that dehydration led to a significant decline in muscular endurance and power during resistance exercises. The study found that ten participants who performed bench press lost strength with passive dehydration of just 1.5% loss of body mass (3).  

• Effects of Dehydration on Endurance Activity 

Dehydration also adversely affects endurance. Dehydration affects heart function, body temperature and muscle metabolism during any endurance activity.  

A 2012 study found that dehydration reduces endurance by 2%-7% depending on the severity and duration of dehydration. These factors are critical for endurance activities (4).  

• Effects of Dehydration on Recovery  

Recovery is an important part of maintaining sustained performance. Dehydration affects recovery process by reducing the rate of muscle glycogen resynthesis and increasing muscle soreness. Dehydration also affects protein synthesis which is required for muscle repair and growth. Proper hydration is important for recovery as dehydration prolongs the recovery time needed between training sessions. 

According to a study muscle protein synthesis rates are reduced when participants were dehydrated by just 2% body mass (5).  

• Effects of Dehydration on Muscle Soreness 

Dehydration leads to muscle soreness, damage and protein synthesis. According to the research dehydrated athletes experienced increased muscle soreness and higher levels of creatine kinase, a marker of muscle damage, compared to well hydrated counterparts (6).  

The findings of the research highlight the importance of maintaining fluid balance for maintaining proper muscle function and optimised athletic performance. 

• Effects of Dehydration on Muscle Cramps 

Dehydration is also linked with muscle cramps. According to the research dehydration can contribute to muscle cramping, particularly in hot and humid conditions. A study found that athletes who suffered muscle cramps during a sprint race had significantly lower levels of hydration compared to those who did not cramp (7).   

• Effects of Dehydration on Cognitive Performance 

Mental performance plays a huge role in your athletic performance. Hydration helps you to improve your cognitive function resulting in better athletic performance. According to a study that reaction time and psychomotor skills were adversely affected when participants were dehydrated by 2.8% of their body mass (8).   

Role of Instant Energy Drinks/Sports Drinks in Hydration 

Consuming right energy drinks helps with following:  

• Improved Physical Performance: Consuming sports drink improves endurance performance and reduces fatigue  

• Replenishes Lost Electrolytes: Performing any activity with increased sweat results in lost electrolytes and Sports Drinks help replenish the same quickly.  

• Convenient Source of Nutrition: Some Sports Energy Drinks also contain added Vitamin B and Vitamin C which play essential role in hydration and overall health.  

The following are key benefits of energy drinks but it’s important to select the right energy drink as well with the plethora of drinks available in the market. 

Conclusion  

After thorough analysis of how sports hydration drink impacts physical performance and the role of instant energy drinks, it is very evident that it is important to select energy drinks trusted by elite athletes and recommended by experts.  

To conclude, staying hydrated plays a crucial role in athletic performance and hydrating smart with the best sports energy drink.  

FAQs 

1. What are the physical effects of dehydration? 

Physical effects of dehydration include: 

• Headache 

• Fatigue 

• Dizziness 

• Dark Urine 

2. How does dehydration affect work performance? 

Dehydration can reduce your productivity at work. Also, it can affect your concentration levels at work.  

3. How does dehydration affect physical and mental performance? 

Dehydration can cause fatigue, headache, impaired vision and lack of concentration.  

4. How does dehydration affect physical performance? 

Dehydration leads to tiredness resulting in decreased physical performance