Hydration for Peak Performance

In the quest for peak performance, one of the most basic nutrients is 

one of the most overlooked. WATER. Muscles that drive performance 

are comprised of 75% water. Your brain that determines your 

movements is 76% water. Your bones are 25% water. Your lungs 

that provide oxygen are nearly 90% water. The blood that transports 

nutrients to your cells is 82% water. (1) The facts are quite simple. 

The most important nutrient for human performance is water. 

 

The benefits of consuming adequate amounts of water are 

overwhelming: 

 

    * Neurological Performance 

    * Liver Function 

    * Metabolic functions improve 

    * Endocrine-gland function improves 

    * Appetite Suppressant 

    * Decrease chance of injury (quality of tissue) 

    * Detoxify 

 

Numerous studies indicate that peak performance is dependent of 

hydration levels. A study at Ball State University took long distance 

runners and dehydrated them by just 2-3% (3-5 lbs. for a 165 lb. 

man). These athletes then ran their typical 10K runs, performance 

decreased by 7%. 7% on a 30 minute run adds a whopping 2 

minutes to the total. 2 minutes is the difference between first place 

and last place. (2) 

 

How Much Water Is Enough? 

Dynamic Health & Fitness utilizes the guidelines of Dr. Batmanghelidj 

in suggesting that a person drinks half their bodyweight in ounces of water daily. (3) Water intake can increase if activity is higher or 

temperatures have increased. 

 

Exercise And Fluid Replacement Guidelines (4) 

 

    * Drink 17-20oz. Approximately one hour before activity 

    * Drink 7-10oz. About every 15 minutes of exercise 

    * Drink 20oz. Of water per pound of weight loss within 2 hours of 

activity 

    * Fluid should be cold because they empty from stomach quicker  

 

Summary 

It is vital to remember the importance of building a strong foundation 

in the quest for peak performance. In most cases a strong foundation 

is quite simple, and this case is no different. Water is the foundation 

for peak performance. 

 

Jay Morgan 

References: 

1,2: Colgan, Michael Optimum Sports Nutrition NY,NY 1993 

3: Chek, Paul Flatten Your Abs Forever 2001 Chek Institute 

4. NATA Position Statement: Fluid Replacement J.Athletic Training 

Comments

[sportamad matt]

i do sport so i no it is important to to hydrate . on any training session it is important ti drink at least a letre of water. for more info visit sports-nutrition4u.info