- The current scientific consensus is that dehydration equal to 2% or more of your body weight will negatively effect athletic performance.
- Most dehydration occurs from water lost through sweat.
- There's a substantial variation in the sweating rates between individuals. That is, no two people sweat at the same rate.
- Each person's sweat rate changes depending upon their exercise intensity, length of exercise, and environment (how hot it is in the gym or out on the playground).
- There is no current evidence that hyperhydration (drinking more than you need) provides any performance advantage over just staying well-hydrated during a game.
So what's the 2% solution? What should you do to stop dehydration from ruining your game?
Go back to my previous post on how to prevent dehydration during a game or practice.
In addition, if you're playing ball outside on a hot day, try to find a shady spot to hang out when you're not playing, preferably one with a good breeze that will help cool you down even more.