The human body is composed of about 60 percent water, making proper hydration essential for optimal bodily functions. This is especially critical when you are exerting yourself physically—particularly in hot conditions—where it becomes even more vital to ensure adequate hydration.
Given these factors, can strategically increasing your fluid intake before a major workout be a secret weapon for enhanced performance? Advocates of “hyperhydrating” believe it can.
According to Lindsey Baker, PhD, director at the Gatorade Sports Science Institute, hyperhydrating is defined as the consumption of fluids with the purpose of elevating your total body water beyond typical levels. This involves pushing your body to near its limits, typically by adding one extra liter of fluid, which corresponds to about a 1.5 percent increase in body weight. The idea is that this additional fluid can alleviate some of the adverse effects of dehydration, such as fatigue, cramps, elevated heart rate, and other issues that can arise as soon as you begin exercising.
Hyperhydrating isn’t just about drinking plain water.
Simply guzzling water can lead to frequent bathroom visits. To make hyperhydrating effective, it’s essential to include sodium in your fluids, according to Amy West, MD, a sports medicine specialist at the Northwell Health Orthopaedic Institute. Options such as chicken broth, miso soup, or any electrolyte-rich beverages are recommended.
Expert insights: Lindsey Baker, PhD, is from the Gatorade Sports Science Institute, while Amy West, MD, specializes in sports medicine at the Northwell Health Orthopaedic Institute.
Dr. West emphasizes the importance of sodium: “If you’re only consuming water, you risk developing hyponatremia, where sodium levels in the blood drop dangerously low, leading to symptoms like nausea, vomiting, muscle spasms, and even seizures.” Sodium plays a crucial role in maintaining fluid balance in and around your cells, and when diluted, can cause cells to swell and result in complications.
Research shows that pre-exercise hyperhydration with sodium or glycerol—another natural substance that helps balance fluids—can enhance endurance performance by reducing heart rate and core temperature. A 2023 review presented in the journal Sports Medicine backs this claim.
According to Baker, “Plasma volume refers to the water content in your blood plasma.” During exercise, especially in warm conditions, your body requires increased blood flow to the muscles for performance and to the skin for temperature regulation. Having extra fluid in your bloodstream allows for better circulation.
Determining the right sodium amount for hyperhydration isn’t one-size-fits-all. Studies suggest a sodium concentration of 2,990 to 3,772 milligrams per liter of water is effective, but this varies based on the individual, the type of endurance event, and their prior experiences with hyperhydration.
Importantly, the focus here is usually on endurance sports. While it may be advantageous for someone preparing for a marathon, it’s not as necessary for strength training sessions. However, it’s not universally beneficial. Some research indicates improvements in endurance, while others have shown mixed results.
There are numerous caveats in the research.
One issue is that most studies have predominantly included male participants, leading to uncertainty about how these results apply to women. Dr. West highlights that fluid loss in women can fluctuate throughout the month.
Moreover, there are potential downsides. If sodium intake doesn’t match fluid consumption, you may end up excreting the excess fluid. Many participants also report gastrointestinal discomfort. Additionally, there’s a rare, yet serious risk of hyponatremia that can lead to life-threatening consequences.
The takeaway: Research on hyperhydration is in its early stages, and results may differ.
Hyperhydration is mainly beneficial when an athlete expects considerable sweat loss in a hot environment or during extended activities with limited access to fluids. It’s not typically necessary for casual athletes or those participating in one-off events. Dr. West advises that before trying hyperhydration, individuals should experiment during shorter events with guidance from a sports nutritionist.
Whether viewed as a cheat code or not, most regular exercisers need not resort to hyperhydration. Generally, healthy individuals can meet their hydration needs by listening to their thirst cues. Women typically consume around 2.7 liters (91 ounces) of total water daily from all sources, including foods and beverages. Active individuals may need slightly more to compensate for fluid lost through sweat during exercise.
You can take proactive steps to hydrate before an event without overdoing it.
Hyperhydration doesn’t require several days of preparation like carb-loading; instead, it should occur within two to four hours before an event. The amount typically recommended is based on body weight: approximately five to seven milliliters per kilogram of body weight four hours prior to exercise and three to five milliliters two hours before the activity.
The aim is to start with hydration levels above the baseline to postpone dehydration and its potential adverse effects on performance, as Baker suggests. Dehydration has been shown to significantly shorten endurance times and negatively impact performance for activities lasting over 30 minutes.
Ultimately, Baker advises focusing on entering exercise in a well-hydrated state. This involves adhering to suggested hydration guidelines while also being attuned to personal needs, bathroom frequency, and urine color to gauge hydration status.
