Your guide to staying sharp, strong, and fully fuelled.
We throw around words like hydration and dehydration all the time, especially in sport - but what do they actually mean for your performance? Whether you're chasing a PB or just want to feel your best on a Sunday ride, here’s everything you need to know - from HIGH5.
1. Your body is basically a water bottle
More than 50% of your body is water, so when you're not hydrating - you’re running on empty. Water keeps your temperature in check, moves oxygen and nutrients, and flushes out waste. It’s essential to every system in your body.
2. You gain and lose around 2.5 litres of water every single day
That’s without even breaking a sweat. Now throw in a run, cycle, or gym session? You’re losing even more - especially electrolytes like sodium, potassium and magnesium.
💡 Tip: Replace what you lose with an electrolyte drink like ZERO.
3. Your brain? Mostly water too
Dehydration doesn’t just mess with your muscles - it clouds your mind. Your mental focus, memory and coordination take a hit when you're even slightly dehydrated.
4. Dehydration = Fatigue + Overheating
Lose just 2% of your body’s water, and your brain and body slow down. You’ll fatigue faster, struggle to stay cool, and underperform - mentally and physically.
5. Electrolytes are your body’s spark plugs
Sodium, potassium, calcium, magnesium - these minerals keep your muscles firing and your nerves sharp. You’ll find them in food and water, but a drink like ZERO gives you a reliable boost when you need it most.
6. Daily hydration targets: 2.5L for men, 2.0L for women
But let’s be honest - who’s measuring? The easiest hydration check:
- Pale yellow urine = hydrated
- Dark urine or fewer toilet breaks = likely dehydrated
Bonus clues: dry lips, headaches, low energy, or a sluggish brain.
7. Eat your water too
Good news - fruit and veg count toward hydration! About 20–30% of your daily intake can come from food. So yes, that watermelon is actually fuelling you.
8. Pre-hydrate like a pro
Starting a session already dehydrated? You’re setting yourself up for struggle. Hydrate before your workout so your body doesn’t have to work overtime just to cool down. You’ll train harder, longer, and feel better doing it.
9. Dehydration drains your energy
Your muscles are 75% water - and they feel it when you're low. Want to know your sweat rate?
🧠 Try this:
- Weigh yourself pre- and post-workout.
- Add the volume of any fluids you drank.
- That’s how much you’re losing per hour.
💻 Or use our online sweat rate calculator to save time.
10. Less than 90 mins of training? Stick with electrolytes
You’ve got enough stored energy for workouts under 90 minutes. Just focus on hydration. Try ZERO - a zero-calorie electrolyte drink that keeps you fresh without the sugar.
11. Going longer than 90 mins? Add carbs
Training for more than an hour and a half? You need hydration + energy. That’s where a carb-electrolyte drink like HIGH5 Energy Drink steps in - helping your body absorb water faster while keeping your muscles stocked with fuel.
12. Even if you hydrate well, you’ll probably finish dehydrated
Don’t panic - it’s normal. The key is replacing 150% of the fluid you lost within 3 hours of finishing your workout. Add carbs and protein to supercharge recovery. A shake like HIGH5 Recovery Drink does the trick.
Final Word: Hydration isn’t just water - it’s strategy.
You lose more than just H₂O when you sweat. Replacing electrolytes is just as important, and we’ve got you covered.
💧 Shop our hydration range and stay at your best - whether you’re sprinting, spinning, or stretching it out.