Stay hydrated and perform better: the importance of hydration for active lifestyles

The crucial role of hydration

Staying hydrated is crucial for everyone, but it becomes even more essential for those leading active lifestyles, athletes, and sports enthusiasts. Hydration impacts physical performance, recovery, and overall health. Let’s explore why maintaining proper hydration is vital and how it supports your active routine.

How hydration affects performance

Hydration directly influences physical performance. Dehydration can lead to fatigue, reduced endurance, and diminished strength. It also affects your mental clarity and decision-making abilities. For athletes, even mild dehydration can impair performance significantly, making it crucial to stay well-hydrated before, during, and after physical activities. Studies have shown that dehydration as little as 2% of total body weight, indicated by a 2% loss in body mass, can significantly impair physical performance. This level of dehydration can reduce aerobic performance by up to 10%, negatively impacting endurance activities such as long-distance running and cycling. Dehydration affects the body’s ability to regulate temperature, increases fatigue, and makes physical tasks feel more challenging (1).

The science behind hydration

Water makes up about 60% of our body, playing a key role in various physiological functions. Hydration helps regulate body temperature, lubricate joints, and transport nutrients to give you energy and keep you healthy. Electrolytes, such as sodium, potassium, and chloride, are minerals that dissolve in water and help balance the fluids in your body, which is vital for muscle function and nerve impulses (2). Electrolytes are crucial during physical activity because they help maintain fluid balance, which is necessary for muscle contractions and energy production. During intense exercise, you lose electrolytes through sweat, which can lead to an imbalance if not replenished, causing muscle cramps and fatigue (3).

Signs of dehydration

Recognizing the signs of dehydration is critical. Symptoms include:

• Thirst
• Dry mouth
• Fatigue
• Dizziness
• Reduced urine output
• Dark-coloured urine
• Headaches
• Muscle cramps

If you experience any of these symptoms, it’s important to rehydrate immediately.

Tips for staying hydrated

Drink Water Regularly: Aim to drink water throughout the day, not just when you feel thirsty.

Use Electrolyte Solutions: During intense physical activities, supplement water intake with electrolyte solutions to replenish lost minerals.

Monitor Fluid Loss: Pay attention to how much you sweat and ensure you’re replacing those fluids.

Eat Hydrating Foods: Include water-rich foods in your diet, such as fruits and vegetables. Read more about electrolyte-rich food here.

Why athletes need electrolytes

Electrolytes are essential for maintaining fluid balance, nerve function, and muscle contraction. During exercise, you lose electrolytes through sweat, making it crucial to replenish them. Forte Hydra Active, provides a balanced mix of sodium, potassium, and chloride, essential for rapid rehydration and optimal performance (2) (3).

Introducing Forte Hydra Active

Forte Hydra Active is specifically formulated for those with active lifestyles. It provides essential electrolytes and vitamins to support hydration and energy metabolism. Each sachet contains a blend of sodium, potassium, chloride, and other vital nutrients that help replenish what you lose during physical activity.

Key benefits:

Electrolyte Balance: Maintains proper fluid and electrolyte balance.

Energy Boost: Contains vitamins B and C to support energy production.

Quick Rehydration: Ideal for rapid recovery post-exercise.

How to use:

Dissolve one sachet in 500ml of water. Take one to three sachets daily, or as directed by your healthcare practitioner, to maintain optimal hydration and performance.

By understanding the importance of hydration and incorporating Forte Hydra Active into your routine, you can enhance your performance, recover faster, and maintain overall well-being. Stay hydrated and keep performing at your best!

Reference list

(1) Cheuvront, S. N., Carter, R., & Sawka, M. N. (2003). Fluid balance and endurance exercise performance. Current Sports Medicine Reports, 2(4), 202-208. Available from: https://pubmed.ncbi.nlm.nih.gov/12834575/. DOI: 10.1249/00149619-200308000-00004

(2) Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. Available from: https://pubmed.ncbi.nlm.nih.gov/20646222/. DOI: 10.1111/j.1753-4887.2010.00304.x

(3) Adams, J. D., Sekiguchi, Y., Suh, H., Seal, A. D., Sprong, C. A., Kirkland, T. W., & Kavouras, S. A. (2018). Hydration, dehydration, underhydration, optimal hydration: are we barking up the wrong tree? European Journal of Nutrition, 58(2), 475-479. Available from: https://pubmed.ncbi.nlm.nih.gov/30039223/. DOI: 10.1007/s00394-018-01889-z