Hydration for leisure and sport

It’s important to remember you may need to drink more water when you exercise – that’s because not staying adequately hydrated may have a negative impact on your performance, your reaction times and you might get tired more easily*.

NHS Guidance states that not hydrating enough can lead to dehydration and even slight dehydration can cause unpleasant side effects**.

Hydration requirements vary depending on an activity and you should consider the frequency, intensity, and duration to ensure you are adequately hydrated. Careful planning and remembering to carry water and build in hydration breaks can support your performance. Often, staying hydrated is best achieved by sipping fluids at intervals, rather than gulping large amounts at a time.

For more information on why hydration matters and recommended intake, click here.

Sources:
*4. Maughan RJ et al. (2010) Dehydration and rehydration in competitive sport. Scand J Med Sci Sports 20 Suppl 3:40-7.
**NHS Inform Scotland Hydration Webpage
***NSWA Hydration for Recreational and Physical Activities FactSheet July 2014