Whenever you are about to engage in any physical activity, there seems to one constant to consider. If you’re about to run a 5k, if you’re getting ready to play in the big game, if you’re preparing for a hike. Hydration. Inspirational performance is accompanied by perspiration. Our muscles produce heat when they contract to move us — just like a motor. In order to keep our bodies performing at a high level, the heat we lose from our bodies (AKA sweat) must be replenished. What, when, and how we add back the fluid is critical to performance.

You might have a preference for one of the “ades” — Gatorade or Powerade. Maybe you just like water. But our body yearns for it when we add physical exertion to our day. Do you remember a time your forgot a water bottle or Gatorade? Surely, you encountered a loss of energy, a parched throat. It isn’t fun.

How about the feeling when you drink some water after a long run. There’s nothing better than feeling the cold liquid bring instant refreshment.

Body Water

When you work or train hard, you sweat. We are all made of 70% water. Water is a vital component of who we are and how we function with our minds, muscles, and organs.

Look closer next time you see an athlete in action, the sweat pouring out is a sign of exertion and it’s the body’s cooling mechanism. The contact of the sweat with the air allows the sweat to evaporate. This cools the skin and the blood, which is flowing close to the skin’s surface. The cooled blood then moves inward cooling the core. If the body cannot evaporate the sweat effectively, or if the fluid loss is too great, then dehydration can occur.

Even though hydration is important and we all recognize its usefulness during activity, it is striking how often we go into a game dehydrated. In fact, a recent study at Indiana State University showed that 80% of their college football players, and 50% of NFL players go into competition dehydrated. Such occurrences can lead to loss of performance and cramps.

Want a good example? Lebron James cramped up in game 1 of the 2014 NBA finals. In a game Miami lost, dehydration kept their star player out of the lineup.

The loss of water from sweat, even as little as 2% of bodyweight can lead to impaired performance, cramps, and impaired cognition. Even worse, excessive sweat loss can lead to increased core temperature. This could lead to heat exhaustion and heat stroke. Every year we read about a young athlete dying because fluid intake was inadequate. All of theses outcomes are preventable with a good hydration plan.