If you are not properly hydrated, you do not have the potential to perform your best, even if exercise is only a few minutes long. The greater the duration of the task, the greater decrease one will experience in performance with inadequate hydration. Many athletes and exercisers mistakenly think that their thirst will guide them to ideal hydration. Thirst typically occurs when the one's water deficit is approximately two percent of body mass. Performance begins to be impaired with a fluid loss of as little as 1%, suggesting our natural thirst mechanisms cannot keep up with exercise-induced fluid losses. In other words, by the time we register we are thirsty, performance may be in decline.
How can performance be affected by such small fluid deficits? It may be due in part to the decrease in plasma volume (any decrease in fluids will automatically decrease blood/plasma levels), impairing the delivery of oxygen and nutrients in and out of muscles. Along with the loss of fluids, especially during prolonged exercise and profuse sweating, we also lose electrolytes that are involved in muscle and nerve function. Also with prolonged exercise, there is a significant decrease in muscle and liver glycogen, the body's main energy sources. Replacing fluid, electrolytes and glucose is the formula for performance success, especially in longer duration exercise (more than 60 minutes) in hot environments.
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