Monthly Archives: March 2019

Hydration and Peak Performance

swimmer athletes

People who exercise regularly need more water because they lose more water through sweating and breathing. Athletes need to quench their thirst even when they’re not thirsty, and avoid relying on the feeling of thirst to tell them when to drink.

Athletes will often hydrate throughout the day and especially at meal times when consuming electrolytes and sodium will help you retain the fluids and minerals you consume.

There are specific benefits of staying hydrated for athletes, including:

  • Improved circulation
  • Improved muscle function
  • Maintaining normal blood pressure

If athletes are working out less than an hour a day, water is generally sufficient to keep hydrated. However for those with extended, strenuous workouts, a sports drink with carbohydrates and electrolytes may be recommended. However be cautious, some sports drinks are high in calories due to added sugar. Some may contain caffeine, and some may have more salt than needed. Always read the label.

For athletes (and non-athletes alike) drinking enough water and staying properly hydrated has the following benefits:

1. Flushes toxins and prevents illness. When the body is dehydrated, the elimination of wastes is diminished. When the body is hydrated, healthier functioning and transportation of nutrients is restored.

2. Promotes weight loss. According to several studies, those who increase water consumption lose more weight than those who do not.

3. Increase energy levels. Studies have shown that staying hydrated before, during and after exercise can not only reduce fatigue but also improve endurance. In one scientific study it was concluded that drinking just 500ml of water can increase your metabolic rate by 30%.

4. Lower the risk of heart attacks. Drinking more water has been linked to a decreased risk of coronary heart disease.

For more info see Hydration in the Heat for Young Athletes from The Sports Institute at Washington University. It is recommended for athletes of all ages.

Hydrogen Water is an excellent drink for athletes. It can penetrate into the deep recesses of cells and cell walls to provide a quick and effective recovery. Please comment below if you are using Hydrogen Water in your workouts. We would like to know your experience.

Hydration and Electrolytes


Electrolytes are minerals in your body that carry an electrical charge. They are in your blood, urine, tissues, and other body fluids. The importance of electrolytes is that they are crucial to keeping your internal environment balanced and maintain homeostasis.

Homeostasis is the ability to maintain a constant internal environment in an organism as a response to environmental changes. For example, when you sweat, electrolytes are responsible for keeping water balanced inside and outside of your cells so that your muscles and organs work properly.

Electrolytes affect many important bodily functions. These include:

  • Balancing your body’s acid/base (pH) level

  • Moving nutrients into your cells

  • Moving wastes out of your cells

  • Making sure that your nerves, muscles, the heart, and the brain all work the way they should

The most important electrolytes include: Bicarbonate, Calcium, Chloride, Sodium, Potassium, Phosphorous, and Magnesium. We ingest these minerals from the foods we eat and the fluids we drink. Fruits and vegetables are a good source for electrolytes.

The following common situations that can lead to an electrolyte imbalance include:

  • Not drinking enough water. However, drinking too much water, especially in the absence of electrolytes. The amount of water that you take in should equal the amount you lose.
  • Rapid fluid loss from diarrhea or vomiting.
  • Kidney disease. Your kidneys regulate the concentration of electrolytes.
  • Poor nutrition, not getting the essential minerals needed.

Bottom line, to maintain a healthy electrolyte balance stay hydrated and consume a nutrient rich diet full of colorful fruits and vegetables.

Remember, low levels of electrolytes can negatively affect overall health. If you’ve had any issues with your electrolytes we would love to hear about it. Comment below. For more info see: What Are Electrolytes… And Why Are They So Important?