Hydration & Performance: Why Fluid Intake Matters
Water plays a vital role in nearly every function of the body—from energy production and brain function to joint lubrication, temperature regulation, and the removal of waste products. Maintaining proper hydration is especially important in warm or hot environments, where the body relies on sweating as its primary cooling mechanism. As sweat rate increases, so does fluid loss—and that can have a big impact on performance.
Even Mild Dehydration Affects Performance
Just a 2% loss in body weight from fluid can impair both physical and cognitive performance. At >3%, the effects become even more pronounced. With as little as 2% fluid loss:
- Plasma volume decreases
- Sweat rate drops
- Core body temperature rises
- Cardiovascular strain increases
- Blood flow to muscles and skin is reduced
The result? Decreased endurance, strength, and focus—all of which are critical for optimal athletic performance.
Hydration Needs Vary by Activity and Environment
- For low to moderate intensity exercise under 60 minutes in cool conditions, drinking to thirst is usually sufficient.
- For moderate to high-intensity sessions or any activity lasting longer than 60 minutes—especially in warm or humid environments—a planned hydration strategy is essential.
As a general guideline, athletes should aim for 30–35 mL of fluid per kilogram of body weight per day to maintain baseline hydration. For a 70 kg athlete, that’s roughly 2.1 to 2.5 litres daily—before accounting for additional sweat losses during training or competition.
Hydration in Team Sports: A Unique Challenge
In collision-based team sports like rugby, players often face limited opportunities to hydrate during play. The physical nature of the sport can also lead to feelings of nausea or gastrointestinal discomfort, further reducing fluid intake.
This is where hydration strategy and the right product choices make all the difference.
Smart Hydration with Carbohydrates & Electrolytes
While all fluids contribute to hydration, drinks containing carbohydrates can enhance fluid retention and fuel performance.
Kinetica Energy Powder is an ideal choice—it delivers 40g of carbohydrate per scoop, helping retain fluid while providing energy for sustained performance. Plus, it improves the taste of water, encouraging better fluid intake.
The Role of Sodium
Electrolytes, especially sodium, often get a lot of attention. But while sodium doesn’t significantly enhance water absorption in the gut (glucose plays a more important role here), it does improve taste and stimulates thirst—meaning you're likely to drink more overall.
Some electrolyte products overdo sodium levels. Kinetica Electrolyte Tablets offer a balanced approach, providing 250mg of sodium per tablet—enough to promote hydration without going overboard.
Hydration for Recovery
Hydration doesn’t stop when the workout ends. Post-exercise, it’s important to replace fluid losses—guidelines recommend consuming 1.5x the weight of fluid lost. Rehydrating with a combination of fluids, carbohydrates, and protein also supports muscle repair and glycogen replenishment.
Kinetica Protein Milkshakes are a convenient and effective option for post-workout recovery. Each 330mL bottle provides:
- 25g of high-quality protein
- 12.9g of carbohydrate
- Great taste and hydration support
Final Thoughts
Hydration is about more than just drinking water—it's about strategically fuelling your body to perform and recover at its best. Whether you're training, competing, or focusing on recovery, the right approach to hydration—supported by balanced nutrition and smart product choices—can make a real difference.
