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How Sports Hydration Can Transform Your Performance

Written by Joaquim Anjos


Posted on June 13 2024

Water is an essential element for the survival of living beings on Earth, and for humans, it is the largest component of the body. Given that 70% of our body's volume is water, it is necessary to maintain a constant balance of this precious liquid. Proper hydration is fundamental to ensuring that all biological functions operate efficiently, from digestion and nutrient absorption to body temperature regulation.

Additionally, water is crucial for transporting nutrients and oxygen to cells, removing metabolic waste, lubricating joints, and ensuring proper muscle function. During physical activities, the loss of fluids through sweat can be significant, making fluid replacement even more vital to prevent dehydration, cramps, early fatigue, and in extreme cases, serious conditions like heat exhaustion.

Therefore, ensuring a regular and sufficient intake of water not only keeps the body in optimal working condition but also improves physical and mental performance. Whether through direct water intake or consuming water-rich foods, staying hydrated should be a daily priority. This way, we ensure that our body, this complex yet incredible mechanism, continues to operate at its maximum efficiency.

Man drinking from a Fyke's soft flask and woman showing off hers too


Why Sports Hydration is Essential

Hydration in sports is crucial for ensuring optimal performance and athlete health. Let's explore some of the vital functions water performs in the body during physical activities:

  • Regulation of Body Temperature: During exercise, the body produces heat. Water helps dissipate this heat through sweat, preventing overheating and keeping body temperature within safe limits.

  • Muscle Performance: Water is crucial for proper muscle function. Well-hydrated muscles are more efficient and less prone to injuries and cramps.

  • Joint Lubrication: Hydration keeps joints well-lubricated, reducing the risk of injury and improving mobility.

  • Transport of Nutrients and Oxygen: Water facilitates the transport of nutrients and oxygen to muscle cells, ensuring muscles have the resources needed for optimal performance.

  • Elimination of Toxins: During exercise, the body accumulates metabolic waste that needs to be eliminated. Proper hydration helps remove these toxins through urine and sweat.

  • Maintenance of Cognitive Function: Dehydration can negatively affect cognitive function, leading to decreased concentration and coordination. Drinking enough water keeps the mind alert and focused.

  • Prevention of Fatigue: Dehydration can lead to early fatigue during exercise. Staying hydrated helps sustain energy levels and prolong physical endurance.


Signs of Dehydration

No one wants to see their performance go down the drain (no pun intended!). It is extremely important for athletes to be aware of the signs of dehydration, as ignoring them can lead to serious health and performance consequences.

Dehydration can negatively affect the body's ability to regulate temperature, increase the sensation of fatigue, and decrease motor coordination, all of which compromise athletic performance. Additionally, dehydration can lead to painful muscle cramps, dizziness, and in more severe cases, heat exhaustion or even heat stroke, which are potentially fatal conditions.

In this regard, we highlight the signs you should pay the most attention to in order to prevent dehydration:


  • Intense Thirst
  • Dry Mouth
  • Dark and Small Amount of Urine
  • Excessive Fatigue and Tiredness
  • Dizziness or Vertigo
  • Headaches
  • Muscle Cramps

  • Being attentive to these signs is crucial for athletes to act promptly and rehydrate. This way, they not only protect their health but also ensure they can continue to train and compete at their highest level.


    Guidelines for Hydration Before, During, and After Exercise

    Now that we have confirmed the essential role of sports hydration, let's move on to practical tips to ensure we are always performing at our best.

    Before Exercise


    Before starting any physical activity, it is crucial to prepare the body with an adequate amount of fluids. It is recommended to drink about 500 ml of water in the two hours before training. This helps ensure you begin the activity well-hydrated, preparing your body for the effort ahead.

    Pre-exercise hydration is especially important in hot conditions or during intense workouts, where the body loses more fluids through sweat. Additionally, avoid beverages that contain caffeine, as they can have a diuretic effect, increasing fluid loss and contributing to dehydration.

    If you also need advice and tips on what to eat before running, we have the perfect blog article for you.

    During Exercise


    During physical activity, fluid replacement is essential to maintain performance and prevent dehydration. For workouts lasting less than an hour, small sips of water every 15-20 minutes are sufficient to maintain hydration. However, for longer sessions or more intense exercises, it is important to consider using isotonic drinks, which not only replace lost fluids but also provide essential electrolytes like sodium and potassium, which are lost through sweat.

    Remember to adjust your fluid intake according to the intensity of the exercise, the climate, and your own sweat rate.

    After Exercise


    After physical activity, it is crucial to rehydrate the body to replace the fluids lost during the workout. A good rule of thumb is to drink approximately 1.5 liters of water for every kilogram lost during exercise.

    Additionally, it is important to include water-rich foods, such as fruits and vegetables, in your post-workout nutrition to ensure a complete and efficient recovery. Water-rich foods help replenish fluids gradually and provide essential nutrients for muscle recovery, such as vitamins, minerals, and antioxidants.

    Also, remember to avoid alcoholic beverages after exercise, as they can interfere with hydration and muscle recovery.


    Amount of water needed before, during and after sports activity

    Following these sports hydration strategies at each stage of exercise will help you maintain peak performance, prevent dehydration, and ensure proper recovery after training. Always listen to your body and adjust your fluid intake as necessary to ensure optimal and effective sports hydration.


    Energy Drinks and Isotonic Drinks: What’s the Difference and When to Use Them

    Energy drinks and isotonic drinks are often associated with sports and physical activity, but each has a specific composition and purpose. Let’s explore the differences between them and when it is appropriate to use each one:

    Energy Drinks


    Energy drinks are formulated to provide quick energy, usually through ingredients like caffeine, taurine, B vitamins, and simple sugars such as glucose. These ingredients can offer a temporary boost of energy and enhance concentration and mental alertness.

    However, it's important to note that energy drinks can also have negative side effects, such as increased heart rate, nervousness, and insomnia due to their high caffeine and sugar content. Therefore, they should be consumed in moderation and should not replace proper hydration during exercise.

    Isotonic Drinks


    Isotonic drinks, on the other hand, are formulated to help replace fluids lost through sweat during exercise, as well as replenish essential electrolytes such as sodium, potassium, and magnesium. They have a solute concentration similar to that of body fluids, allowing for quick and efficient absorption of fluids and nutrients.

    Isotonic drinks are especially useful during long-duration exercises or in hot environments, where fluid and electrolyte loss is greater. They help maintain hydration, prevent fatigue, and sustain performance during exercise.



    When to Use Each


    Energy Drinks: They can be used occasionally for an energy boost before exercise, especially in high-intensity or long-duration activities. However, avoid excessive consumption and do not use them as a substitute for a balanced diet and proper hydration.


    Isotonic Drinks: These are more appropriate during exercise, especially in intense or prolonged workouts, to help maintain hydration and replenish electrolytes lost through sweat. They can also be useful after exercise for quicker and more effective recovery.

    In summary, energy drinks can be used as an occasional supplement to boost energy and concentration, while isotonic drinks are better suited to maintaining hydration and replenishing electrolytes during and after physical exercise.

    Always remember to read labels and consume in moderation, and consult a healthcare professional if you have any questions about using these drinks.


    Additional Tips to Stay Hydrated

    Consume Water-Rich Foods: Besides drinking water, you can increase your fluid intake by consuming water-rich foods such as watermelon, cucumber, orange, strawberries, lettuce, and melon. These foods not only provide additional hydration but are also rich in essential nutrients for health.

    Establish a Routine: Get into the habit of drinking water regularly throughout the day, not just when you are thirsty. Establish specific times to drink water, such as upon waking, before meals, and before, during, and after exercise, to help ensure adequate hydration.

    Pay Attention to the Weather: In hot and humid environments, the need for hydration increases due to fluid loss through sweat. Be mindful of the weather conditions and increase your fluid intake as needed. If you are exercising or engaging in outdoor activities on hot days, it is especially important to drink water regularly to avoid dehydration and the risk of heat stroke.

    Use Reusable Bottles: Keeping a water bottle handy makes it easier to drink fluids regularly throughout the day. Opt for reusable bottles, which are more sustainable and economical in the long run. Keep a water bottle on your work desk, in your backpack, or in your car so you can easily stay hydrated wherever you are.

    Following these additional tips will help ensure you maintain adequate hydration throughout the day and during sports, promoting overall health and well-being. But what accessory should you take with you for your sports practice?


    Hydration Accessories in Sports

    Proper sports hydration also depends on accessories that facilitate practical and efficient water intake. Choosing the right accessories can make all the difference in your training and competition routine. Let’s explore some of the most popular and effective accessories to ensure you never miss a drop.

    Collapsible Cup

    A collapsible cup is an excellent option for those who need convenience and space-saving solutions. Lightweight and easy to carry, it can be stored in any pocket or small compartment, making it ideal for training sessions and competitions where access to hydration points is frequent.

    Fyke offers the Soft Cup, a flexible, collapsible, and reusable cup that allows for easy storage in a belt or even a pocket.

    Soft Cup Features


    Collapsible Bottle

    Similar to the collapsible cup, a collapsible bottle is practical and efficient for those looking to save space. It can be compacted as it empties, taking up much less space than a traditional bottle.

    For this purpose, Fyke provides its Soft Flask in different capacities: 250 ml, 500 ml, and 750 ml. This variety allows athletes to choose the capacity that best suits their specific sports hydration needs. The materials used in its construction include PVC- and Bisphenol A-free components, along with a TPU (thermoplastic polyurethane) blaster valve, ensuring a safe and clean hydration experience.

    Soft Flask Features


    Reusable Water Bottles

    Reusable water bottles are one of the most common and essential accessories. They come in various sizes, materials (such as BPA-free plastic, stainless steel, and glass), and designs, allowing you to choose the one that best suits your sport. Bottles with volume markings help monitor your water intake throughout the day.



    Isothermal Bottles

    Isothermal bottles are designed to maintain the temperature of your beverage, whether cold or hot, for an extended period. These accessories are particularly useful for outdoor activities in extreme conditions, ensuring your water stays fresh.




    Bidons are very popular among cyclists and triathletes. Generally made of lightweight and durable plastic, they are designed to be easily accessible and manageable while in motion. Many bidons feature anti-spill valves, facilitating sports hydration without the need to stop or slow down.

    Using the right hydration accessories not only enhances your sports performance but also contributes to your comfort and efficiency during training and competitions. Try different options and discover which ones best suit your lifestyle and athletic needs.


    Other Sports Hydration Accessories


    Hydration Packs

    For endurance athletes such as long-distance runners, cyclists, and hikers, hydration packs are an excellent choice. These packs have integrated water reservoirs with easy-access tubes, allowing you to drink water without stopping your activity.

    Hydration Belts

    Hydration belts are ideal for runners and walkers who prefer a lightweight and easily accessible option. With small flasks positioned around the waist, the belts allow quick access to water and often have additional pockets to store small personal items.

    Fyke's Running Belt meets the needs of runners and walkers who value convenience and comfort during their activities. With three pockets, it has a large storage capacity for sports hydration accessories, as well as food and personal items. It is made with lightweight, breathable materials for better ventilation and features an ergonomic design and gentle compression for a perfect fit. Additionally, it has integrated aloe vera and antibacterial treatments for superior skin care and better odor control.

    If you're undecided between a running belt or a hydration pack, click here to choose the one that best suits you and your sports activities.


    Next Step: Hydrate, Hydrate, Hydrate

    Just as every drop of water is important for our planet, it is also crucial for our bodies! In this simple yet profound analogy, we find the essence of the importance of sports hydration. Just as we care for our environment to ensure its sustainability, we need to care for our bodies to achieve maximum athletic performance.

    Every sip of water we drink is an investment in our well-being, a way to nourish and revitalize our cells, muscles, and organs. Water keeps us moving, allows us to push our limits, and reach new heights.

    Therefore, never underestimate the power of hydration! It is not just a physiological necessity but also a powerful tool to enhance your athletic performance. By taking care of your sports hydration, you are investing in your success and future as an athlete.

    Don't have what you need yet to ensure proper hydration in sports? Get it at Fyke!



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