Hydration and Electrolyte Balance in Sport
22-August-2025
Sports Medicine Team
Bangalore’s climate is unpredictable—sunny and humid, then suddenly cool. Staying hydrated goes far beyond drinking water; it’s a science that impacts every cell’s function, from reaction time to endurance. For athletes, electrolyte management means winning and staying injury-free.
Understanding Hydration Needs
Sweat Loss: Heat and humidity spike sweat rates, increasing sodium, potassium, and fluid loss—hidden drivers of fatigue, cramps, and injury.
Hydration and Performance: Even a 2% loss of body weight as water can impair performance and decision making.
Overhydration Risks: Too much plain water can lead to low sodium (hyponatremia), especially in endurance events.
Fluid and Electrolyte Strategies
Personalized Intake: Pre- and post-training weighing helps estimate fluid needs. Most athletes need 0.4–0.8L/hr during hard exercise.
Electrolyte-Rich drinks: For sessions over 90 minutes, use fluids containing 300–700mg sodium per litre, or add electrolyte tablets.
Monitoring: Assess urine colour and regular body weight to self-monitor daily hydration status.
Hydration Mistakes to Avoid
Waiting Until Thirsty: By this stage, dehydration may already be slowing you down.
Ignoring Sweat Rate Differences: Not everyone needs the same volume—men, women, and children vary.
Forgetting Recovery: Replenish fluids and electrolytes promptly after training/matches, especially before back-to-back activity.
Hydration is your most powerful recovery tool—and your secret weapon for Bangalore’s challenging climate. For personalized fluid and electrolyte planning, consult the sports nutritionists at 5 Sports Health. Dr. Pooja Jhade, with her expertise in sports rehabilitation and athlete performance, can guide you in managing hydration for peak results. Book your hydration assessment today and compete at your best!