The Importance of Hydration for Endurance

Drinking ample water is something so basic, it is easy to skip right past it and jump ahead to the finer details of perfecting your approach to training and recovery. Although you might not seem obviously dehydrated going into training, the hydration status of a muscle plays a huge role in how well that muscle can function. More so, in events such as marathon running, serious risk to health is possible. Don't underestimate it!

One reason why people may not drink enough water is that they do not feel themselves sweating much while exercising. It is important to remember that it is still possible to become dehydrated in cold environments. More water is still lost than when at rest through increased respiration regardless, which is even more pronounced in low, outdoor temperatures. Stress, caffeine and alcohol can also cause us to be less hydrated.

From hours before your training even begins, you should be taking steps to ensure that your body is hydrated. It can take time for those fluids to be absorbed into the body, so don't leave it until last minute. Going into a session dehydrated will cause core temperature to rise faster and the heart will have to work harder- all making training feel more difficult than it needs to from the get go!

How dehydration can impact endurance and high-rep training:

-Higher heart rate
-Impaired aerobic capacity
-Impaired mental focus
-Slower reaction times
-Quicker time to fatigue

While training, have a large water container at hand to encourage you to drink throughout. We would recommend one of our large water jugs as the are durable and reusable, great for all sports and in the gym.

Add Kaged Hydra-Charge to replenish 5 essential electrolytes that are lost through sweat when you exercise. Loss of sodium, in particular, can make it difficult to retain the water that we drink when sweat rates are high. Hyrdra-charge also contains taurine, which helps regulate the level of water and mineral salts in the blood.

For on the go hydration, High 5 Zero tabs are great to have with you at all times to supply the body with electrolytes. Sometimes, even just the great flavour of a drink can encourage us to drink more when busy!

post-workout, drink plenty of water to prevent cramps and ensure that enough water is consumed across the remainder of the day. A simple way to know if you are drinking too much is when the stomach starts 'sloshing'.

Some final benefits of drinking adequate water, outside of training (in case you needed more convincing!):

-more fluid to protect the joints
-fuller, more glowing skin
-improved digestion
-reduced bloating and water retention
-better absorption of nutrients

About the Author

Savannah Westerby. BSc Sport and Exercise Nutrition. Instagram: @savannahwesterby

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