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The Importance of Hydration for Athletes
Being the best in your sport and winning requires more than just skill and dedication—it demands that your body operate at its peak. Athletes need endurance, strength, mental focus, and efficient recovery. To achieve this, every system in the body must work in perfect harmony.
One of the most critical and often underestimated keys to keeping your body functioning at its highest level is staying adequately hydrated. Most people (athletes included) drastically underestimate their fluid intake and how much water they actually need to drink to avoid dehydration.
Not to mention, most don't consider the electrolyte factor. If you're an athlete, that liter of water and sports drink isn't gonna cut it. The demands you place on your body require more.
This article is a must-read for any athlete. Whether you are a bodybuilder, football player, runner, cyclist, pickleball player, or any other type of competitor, you need to fully understand the importance of hydration for athletes.
We'll explain the role of water in the body, why hydration is vital for athletes,, mistakes you are making that could contribute to dehydration, signs that you might already be dehydrated, and how hydration is key to staying in the game (and ahead of the competition.)
The Role of Fluids in the Body
Your body is made up of at least 60% water. Your muscles are about 75% water, your brain is about 73% water, and even your bones are roughly 30% water. So, while it may seem like water only quenches your thirst, the role of fluids in the body is much more complex than that.
Drinking enough water is required to function even if you do nothing but veg out on the couch. But the role that fluids play in an athlete's body is even more critical. Proper hydration ensures that your body can handle the intensity of exercise, keep your systems balanced, and recover effectively.
During physical activity, your body generates heat. The evaporation of sweat from your skin helps regulate your core temperature, ensuring you don't overheat. Without adequate fluids, your body can struggle to manage this heat, leading to quicker exhaustion, slower reaction times, and increased risk of heat-related injuries.
Another reason fluids are essential is their role in nutrient transport. Fluids help move oxygen, glucose, and electrolytes to your muscles, ensuring they're properly fueled and ready for the next rep, sprint, or jump. Without adequate hydration, you'll notice a drop in performance as your muscles struggle to get the energy they need.
Fluid balance is important for anyone, despite your age or activity level, but the role fluids play in the body is even more crucial for athletes, who push their bodies to the limit and rely on proper hydration to perform at their best.
Why Hydration is Important for Athletes
Do you want to…
Make the most out of your training sessions?
Push your limits and set new personal bests?
Maintain the stamina to outperform your competition?
Reduce your risk of injury or illness that could sideline you?
Recover faster so you're recharged and fully ready to perform again?
Do you want to win—or settle for showing up and getting a participation trophy?
If you said yes to any of these questions, you can't underestimate the importance of staying hydrated. As you just learned, nearly every process you need to succeed as an athlete depends on hydration.
From delivering oxygen and nutrients to your muscles to regulating body temperature, hydration is the foundation of athletic success. It's the difference between making it through a training session and performing at your peak—or even the factor that determines whether you finish strong or fall short in competition.
If you become dehydrated (which is easier and more common than you might think), the effects go well beyond a dry mouth or feeling thirsty. Even losing just 2% of your body weight in fluids, which isn't hard to do as an athlete, can lead to decreased endurance, reduced strength, and slower reaction times.
Staying hydrated is one of the most critical things you can do as an athlete to keep your body performing at its best and recover faster after every session. When you're hydrated, oxygen, glucose, and electrolytes can travel more efficiently, fueling your muscles and improving performance. If you're dehydrated, your muscles don't get what they need to function optimally, leaving you feeling sluggish and weak.
If you are an athlete, hydration is not optional—it's essential.
Staying Hydrated Requires More Than Plain Water
As an athlete, staying hydrated isn't as simple as drinking water—it's about replenishing anything your body loses during exercise, which includes more than just fluids.
When you sweat, you're not only losing water, but you're also losing critical electrolytes like sodium, potassium, magnesium, and calcium. These minerals play a significant role in regulating muscle function, nerve signaling, hydration levels, and even heart rate. If you don't replace these electrolytes, your body can't perform at its best.
Plain water might keep you hydrated temporarily, but it won't replenish the essential minerals your body needs to maintain energy, strength, and endurance over time. To prevent dehydration, you must also replenish the minerals that power your muscles, nerves, and energy systems.
How to Maintain Electrolyte Balance
One simple way to replace the electrolytes lost during exercise is to add an electrolyte supplement to your water. We're not talking about the bright orange or blue pre-made sports drinks you can grab at any gas station. Sure, many of these sports drinks contain electrolytes, but many also contain artificial dyes and unnecessary additives.
Additionally, many pre-made electrolyte formulas don't contain the ideal ratio of water, sodium, potassium, and magnesium needed to support muscle function, prevent cramping, and ensure your body operates at its peak.
If you are an athlete looking to properly hydrate and avoid dehydration without unsafe chemicals, we suggest a supplement called RAW Replenish. We consider this the premium hydration solution because it is designed to specifically meet the electrolyte and fluid needs of athletes.
Whether you're an ultra-runner, triathlete, basketball player, or any athlete engaged in extended physical activity, RAW Replenish is the perfect electrolyte supplement to ensure you are hydrated enough to achieve peak performance during long training sessions, races, or daily workouts.
It is formulated with researched-backed levels of sodium chloride and sodium citrate, along with other essential electrolytes, to help maintain fluid balance, enhance nutrient absorption, and keep you focused and energized (without caffeine, which is a diuretic.)
Benefits of RAW Replenish:
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Improved Nutrient Absorption: Helps your body utilize nutrients effectively during exercise.
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Sustained Focus: Supports mental clarity and concentration.
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Healthy Nerve and Muscle Function: Promotes proper muscle contraction and nerve impulses.
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Increased Blood Volume: Helps enhance circulation to fuel your muscles.
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Balanced Hydration: Maintains fluid balance to keep you performing at your best.
RAW Replenish is designed to be consumed during training and/or post-workout. How much you need depends on the intensity of your training and whether you are training indoors or outdoors.
A general guideline is 1-2 servings during intense training or high sweat sessions and 1-2 servings with 20-30oz of water for lighter sessions. After training, rehydrate with 1 serving of
Replenish and 20oz of water. This formula is also great to take first thing in the morning to replace fluids and electrolytes lost during sleep.
Another thing to watch out for when purchasing a sports drink is sugar. Many of the store-bought sports drinks are packed with refined sugars. Yes, your body needs carbohydrates and sometimes even fast-acting carbs from sugar. However, all sugar isn't equal. There are better endurance supplements available that provide the right kind of fast-acting carbs.
If you are looking for a supplement with electrolytes and fast-acting carbs, we suggest RAW Fuel. This high-performance carbohydrate and electrolyte blend was formulated to address the unique nutritional needs of ultra-endurance athletes. It offers a scientifically optimized blend of carbohydrates and sodium that maximizes energy absorption and maintains hydration without causing stomach upset.
Benefits of RAW Fuel:
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Maximized Endurance: Boosts stamina for extended training and maximum performance on competition day.
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Optimal Energy: Perfect balance of carbs and electrolytes for peak performance.
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Hydration Support: Maintains hydration and electrolyte levels during intense sessions.
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Prevents Cramps & Fatigue: Combines sodium and carbs to reduce muscle cramps and fatigue.
We suggest drinking FAW Fuel during and immediately after training and endurance events. How much depends on intensity and duration. As a general guideline, take 1 scoop per 60 minutes of light training or activity. As duration and intensity increase, up to 5 scoops can be taken for optimal results.
For optimal performance, we suggest athletes use both RAW Fuel and RAW Replenish. Here is a chart to help you determine dosage and timing:
Take 1 scoop for approx. 60 minutes of light training or activity. As duration and intensity increases, up to 5 scoops can be taken for optimal results.
Hydration Needs For Different Types of Athletes
Staying hydrated is essential, no matter your sport. Without it, you risk slower reaction times, cramping, and even injury. For the most part, hydration needs are the same regardless of the sport. However, some types of athletes require specific attention to their hydration strategy.
For example, runners, cyclists, and those who compete in triathlons experience prolonged periods of physical exertion and fluid loss. These athletes need a higher intake of electrolytes, particularly sodium and potassium, to help maintain muscle function and prevent cramping over long distances.
Football and basketball players face high-intensity bursts of activity and need quick replenishment of both water and electrolytes to maintain stamina throughout the game. The same is true for softball, volleyball, soccer, lacrosse, or similar sports.
Additionally, most of these sports are played in hot conditions for long stretches. If you train or compete in a warm or humid climate, additional hydration is necessary to keep you performing at your highest level.
Bodybuilders and CrossFitters are other types of athletes with unique hydration needs, as they combine heavy lifting with intense training. In addition to hydration, the right balance of electrolytes can support muscle recovery and prevent cramps. Products like RAW Fuel can help provide both energy and hydration to keep them going through demanding workouts.
Hydration Mistakes Athletes Make
Many athletes overlook key factors when it comes to staying properly hydrated. It's not just about carrying around a gallon of water—it's about knowing when, what, and how to hydrate to maintain peak performance.
From relying on the wrong drinks to skipping hydration before or during a workout, here are a few mistakes we see many athletes make that can hinder training and lead to dehydration.
1: Having an Energy Drink Before or During Training
Many athletes reach for energy drinks for a quick boost, but these drinks can often do more harm than good. High caffeine and sugar levels can lead to dehydration by increasing fluid loss, which negatively impacts performance.
A better approach is to focus on proper nutrition and use supplements that support energy and performance without excess caffeine. For instance, Acetyl L-Carnitine (ALCAR) is an excellent supplement for athletes. ALCAR is a natural amino acid derivative that is known to help enhance energy, focus, and overall well-being.
It plays a key role in converting fat into energy by transporting fatty acids to the cells' energy-producing centers, making it especially beneficial for sustained energy and post-workout recovery. Additionally, it combats oxidative stress, promoting vitality and supporting healthy aging.
Another great option is a supplement called PEAKO2®. This non-stim pre-workout enhances oxygen utilization, improving endurance and reducing the strain on your body during intense exercise. The organic blend of six adaptogenic mushrooms in PEAKO2® is shown to enhance endurance and decrease lactate buildup, helping you perform at your best with less fatigue.
To learn about more supplements that can enhance athlete performance, read “Boost Your Endurance: Essential Supplements for Athletes.”
2: Only Drinking Plain Water
As discussed above, athletes chasing limits need more than water to prevent dehydration and support sustained performance. Water alone doesn't replenish the essential electrolytes lost through sweat, such as sodium, potassium, and magnesium.
You need to replace those lost minerals to keep your body balanced and perform optimally. That's where quality hydration products come in. Premium hydration formulas like RAW Replenish provide a precise mix of electrolytes to maintain fluid balance, support muscle function, and reduce the risk of cramps during training or events.
3: Not Hydrating Before Training and Competition
Waiting until you're thirsty to hydrate can be a major mistake. By the time you feel thirsty, your performance may already be compromised. To avoid this, make sure you're adequately hydrated before your workout.
Consume plenty of water before training and competition, ideally with a premium electrolyte supplement like RAW Replenish to help you maintain fluid balance and ensure your body is prepared for intense activity so you can perform at your best from start to finish.
4: Relying on Sugary Sports Drinks
As we've mentioned, not all sports drinks are created equal. Many are loaded with refined sugars and artificial additives that can lead to energy crashes and worsen dehydration.
Instead of reaching for sugary, pre-made drinks, opt for RAW Fuel.
This premium carbohydrate and electrolyte formula offers the right balance of energy and hydration to support endurance, helping you avoid energy dips and maintain peak performance throughout your session.
5: Skipping Hydration During Long Events
It's easy to forget to hydrate when participating in long endurance events. However, neglecting hydration during these activities can lead to quicker fatigue and compromised performance.
For endurance athletes, it's crucial to hydrate with products like RAW Fuel and RAW Replenish to ensure your body gets the right carbohydrates and electrolytes and a continuous supply of energy and hydration over long periods of exercise. This helps prevent muscle cramps and keeps your body in peak condition throughout the entire duration of your event.
Signs of Dehydration
You're crushing your workouts, hitting your goals, and feeling unstoppable—until suddenly, you're not. Fatigue sets in, your focus declines, and your muscles feel more sluggish than usual.
You might blame it on overtraining, poor sleep, or not eating enough, but dehydration could be at the root of it. The signs of dehydration can often mimic fatigue, hunger, or even illness.
Hopefully, following the hydration tips in this article will prevent you from becoming dehydrated, but it's always important to recognize the early signs so you can address them before they impact your performance.
Plus, the longer dehydration goes unchecked, the harder it becomes to recover, and the greater the risk of serious issues like muscle cramps or heat exhaustion.
Here are some signs to watch for that indicate you are dehydrated:
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Fatigue or low energy
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Decreased focus or mental clarity
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Muscle cramps or spasms
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Dark yellow urine
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Dry mouth or increased thirst
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Dizziness or lightheadedness
If you are showing any signs of dehydration, stop or slow down your activity, rest, and focus on rehydrating. Begin by replenishing fluids and electrolytes with a hydration supplement like RAW Replenish and monitor how you feel. If symptoms persist, consult a doctor, as prolonged dehydration can result in serious health complications.
Final Thoughts
Whether you are in the off-season or competition season, hydration is the foundation of peak performance. It fuels endurance, keeps muscles firing on all cylinders, and speeds up recovery after intense workouts. Neglecting it can lead to slower reaction times, muscle cramps, and even serious injuries.
At RAW, we understand that every athlete’s needs are unique, which is why we developed an entire endurance line tailored specifically for athletes that is Informed Sport certified for full transparency and maximum performance.
From world record-holding professional runners and hybrid athletes to a 5x Ironman champion, triathlon pros, and many more—the RAW endurance line is used and trusted by amateurs and pros alike.
Check out our athletes page to read more about how these athletes use RAW to stay fueled, hydrated, and the best in their sport, and click here to explore the entire RAW Endurance lineup, including RAW Replenish and RAW Fuel.