Athletes, whether training for endurance events like marathons or participating in competitive sports, must prioritise hydration as a core component of performance and recovery. According to nutritionist Kinita Kadakia Patel, hydration is not just about drinking more water but about maintaining a careful balance of fluids and electrolytes to support stamina and physical output.

She explained that proper hydration plays a crucial role in endurance, muscle recovery, and sustained performance. Simply increasing water intake is often insufficient for athletes, as sweat loss during training also removes essential minerals such as sodium and potassium. Without replenishing these, the body’s ability to function optimally during physical activity can decline significantly.

Dehydration, she noted, does not only occur during intense exercise but can also develop due to everyday habits and environmental conditions. Common indicators include excessive sweating during workouts, inadequate fluid intake throughout the day, training in hot and humid weather, high-protein diets without enough water consumption, and engaging in long or high-intensity training sessions multiple times a day.

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The nutritionist further warned that dehydration can negatively affect athletic performance in multiple ways. It can lead to early fatigue, reduced stamina, and poor endurance during physical exertion. It may also increase muscle soreness by limiting oxygen and nutrient delivery to muscles, while electrolyte loss can trigger cramps, headaches, low energy levels, and mental fog.

To counter these effects, she emphasised that athletes need a structured hydration strategy rather than relying on thirst alone. This includes starting training sessions in a well-hydrated state, consistently replacing fluids and electrolytes during exercise, and replenishing lost fluids immediately after workouts to support recovery and performance restoration.

She also advised athletes to monitor additional factors that can influence hydration levels, including caffeine intake from sources such as coffee, energy drinks, supplements, and green tea. According to her, waiting until thirst appears is not ideal, as it often signals that dehydration has already begun, making proactive hydration essential for sustained athletic performance.

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