Hydration = Performance

“Water before a meal is nectar. It replenishes fluids and encourages juicy digestive organs. Small sips during a meal is honey. It helps turn the food into a sauce. Water after a meal is poison because it dilutes stomach acids.” – Dr. Vasant Lad”

Corey Boutwell


Article Quick Glimpse

  • Are you feeling lethargic? Struggling to sleep or wake up? Experiencing headaches or struggling to focus and concentrate? These are symptoms of mild dehydration.

  • The purpose of this article is to help you to strongly understand the sheer importance and value of hydration.

  • I hope you recognise and become aware of how much water we need to drink.

  • MOST importantly I hope you develop the habit of drinking a quarter to a half of your water intake first thing in the morning which is KEY to good hydration!

  • Hydration is directly related to productivity and performance.

  • Majority of Australians show signs of dehydration.

  • Dehydration significantly reduces productivity and performance.

  • The real daily average water intake is 3L for men and 2.2L for women not 2L for all.

  • For those who exercise, roughly one hour of exercise requires 1 extra litre of water

  • Symptoms and causes of dehydration are explained below.

  • Sleep in a dry or hot room can rob your body of needed water. It is very common to wake up dehydrated.

  • Drinking the majority of your water in the morning is the most efficient and beneficial hydration habit to create.

Hydration = Productivity

Below is a list of truths about hydration:

  • If you’re only mildly dehydrated you’re 114% more likely to make an error, which is similar to drinking low levels of alcohol.

  • 1% down in total body water content can negatively affect our cognitive ability and mood.

  • In order to maintain peak levels of productivity, the body needs to be fully hydrated.

  • Studies show 80% of Australians suffer from symptoms typical of dehydration and the majority don't recognise the key symptoms.

  • 60% of Australian workers show up unfit for work due to dehydration.

  • Just a 1% drop in hydration can lead to a 12% drop in productivity.

  • Chances are you’re dehydrated often.


  • What would a 12% - 50% increase in productivity mean for you?

  • How easy and cost effective is it to increase hydration by 1%?......... Very

Studies show a 3% to 4% drop in hydration can lead to a drop in productivity of between 25% and 50%. Furthermore, 3% dehydration slows reaction time to the same level as a 0.08

Blood Alcohol Content. At a content of 0.08, you are 5 TIMES more likely to have a car accident.

49% of Australians falsely believe they should drink two litres of water a day to stay hydrated it's usually a lot more. A further 20% believe drinking water when they are thirsty keeps them hydrated, not knowing that dehydration has already settled in.

How can you expect to perform or be productive if you are dehydrated? The answer is simply to be hydrated and recognise its value.'

The Body

Firstly let's look at how much water our body contains:

So much of us is simply water!

Muscles are made up of primarily water which is required to drive nutrients to your cells and transport waste out of the body. Water helps form the structures of protein and glycogen.

Muscles are controlled by nerves without a good water and electrolyte balance muscle strength and control will decrease.

Water is needed to move, contract and flex your muscles without sufficient water the muscle performance will be impaired. Therefore, it is essential that you stay hydrated if you want to build muscle and experience optimal performance in the gym.

Increasing water intake will help prevent muscle cramping, improve the strength of muscle contractions and quicken muscle response. Hydration prevents sagging skin and the water fills out muscles, which makes skin look healthy, clear and resilient.

How We Lose Water

We lose water everyday, roughly 2L varying from person to person by:

What is Dehydration?

  • Dehydration occurs when the loss of body fluids, mostly water, exceeds the amount that is taken in. Dehydration means more water is moving out of individual cells and then out of the body than the amount of water that is taken in through drinking or eating.

  • Dehydration causes excessive loss of water and salts from the body. Hence, why sports drinks are loaded with salts and electrolytes.

  • Water is vital for the body to maintain blood volume, control body temperature to allow all body muscles to function properly

  • It takes only a 2% loss of total water content for your body to start feeling thirsty. Once you’re at this point your body is already in a state of dehydration.

  • Dehydration delays reaction time.

  • Muscle blood flow is reduced with dehydration during prolonged exercise in humans

  • Dehydration limits strength, power and high-intensity endurance and, therefore, is an important factor to consider when attempting to maximise muscular performance.


Mild dehydration symptoms 1% and above:

  • Feeling lethargic

  • Struggling with concentration

  • Always suffering headaches

  • Struggling to sleep

  • Thirsty

  • Sunken eyes

  • Dry or sticky mouth, lips and tongue

  • Dry skin

  • Headaches

  • Muscle cramps

  • Mood swings

  • Darker urine

  • Be dizzy or light-headed, particularly when standing up

  • Decreased peeing frequency

  • Feeling tired or lethargic

More severe dehydration symptoms:

  • Dark pee if any

  • Strong dizziness or light headedness

  • Real low blood pressure

  • Rapid heart rate

  • Rapid breathing rate

  • Fainting

  • Fever

  • Poor skin elasticity

  • Lethargy, confusion, or coma

  • Seizure

  • Shock

Causes of Dehydration

What increases the frequencies?


  • Hot or cold weather

  • Being sick