We have talked many times about the importance of electrolytes (like EFS drink or Ndure) in endurance sports, but have you ever tought of the basics - fluid loss? Did you know that for every 1% of body weight we lose due to dehydration, our heart rate increases by 5 BPM?
In one study, participants completed a 5-km hill-climbing race 5,8% faster when adequately hydrated (16.6 ± 2.3 minutes) than when mildly dehydrated (17.6 ± 2.9 minutes). Furthermore, if you get to the extreme point of losing 8% of body water, besides its extremly unhealthy, your time to exhaustion falls from 121 minutes to 55 minutes.
Best advice we can give you - hydrate, hydrate, hydrate. Not just during the exercise or race, but yet hours or even days prior to, and not just before endurance training (like a marathon), but also before HIIT or strenght training sessions:
Remember, when you feel thirsty you have already lost precious minutes. Not to mention negative effects on your internal organs, general wellbeing and cognition after the race. Studies has shown negative correlation with memory recall, attention span and even problem solving, even with anxiety and libido. And we work-out also to perform better in other situations, don't we?