Hydration Zone Hydration Zone
  • Water & Electrolytes
  • Dehydration
  • Dehydration & Performance
  • How to monitor dehydration
  • Balanced hydration
  • Warning signs of dehydration
Water & ElectrolytesWater and Electrolytes

Water is the most important nutrient for our body. Water regulates body temperature and maintains blood volume.

Electrolytes are salts such as sodium, potassium, calcium, magnesium and chloride. These salts help muscles to contract and relax and assist in the transmission of nerve impulses from the brain to different parts of the body.

Vital body salts and their functions:

  • Sodium maintains electrolyte balance and quenches thirst
  • Potassium prevents muscle cramps
  • Magnesium maintains muscle and nerve functions
  • Calcium builds bone strength
  • Chloride maintains water balance
Dehydration & PerformanceWater and Electrolytes
  • Endurance during work and play is reduced
  • For every 1% of body weight lost:
    • Blood volume decreases by 2.5%
    • Muscle fluid decreases by 1%
    • Body's core temperature increases by 0.4 to 0.5 C
  • Body's ability to deliver oxygen and key nutrients to muscles/organs is reduced
  • Body's ability to expel heat is reduced
How to monitor dehydrationWater and Electrolytes

Hydration Chart

Balanced hydrationWater and Electrolytes
  • Consume approximately 1 litre of fluid (water + salts) for every kilogram of weight lost.
  • Consume fluids having the right balance of salts (Sodium, Potassium, Magnesium, Calcium, Chloride) and carbohydrates (glucose, sucrose).
  • The fluid should be isotonic, facilitating absorption and retention by the body.
  • Do not consume aerated drinks, caffeinated beverages and other sugary drinks as they contribute to dehydration.
Warning signs of dehydrationWater and Electrolytes
  • Fatigue
  • Dizziness
  • Light-headedness
  • Muscle cramps
  • Nausea
  • Lack of focus, concentration
  • Sunken eyes
  • Headache
  • Dark urine
  • Dry mouth
  • Bad breath
  • Feeling of extreme heat
  • Extreme thirst
  • Dry skin that doesn't bounce back when you pinch it