The effects of dehydration on physical performance have been well established both anecdotally, and within the scientific literature. Athletes commonly experience involuntary dehydration of 1-2% body mass during practices and athletic events, particularly in warm environments (4). Hydration levels impact athletic performance as much, or more, than any other variable, and consuming fluids in sufficient amounts is essential for normal cellular function. Additionally, water is the most prevalent component of the human body, representing 45-70% of an individual’s body weight, and 75% of contractile tissue (1).
As little as ≥ 2% reduction in body mass has been shown to impair aerobic performance (2), but what about anaerobic performance associated with strength and power training? Jones et. al. (5) demonstrated reduced muscular power associated with dehydration levels of 3.1%. Both upper and lower body peak power was decreased by 14.5 and 18.4% respectively, which results in significant performance decrements. Researchers also reported decreased upper body (7.2%) and lower body (19.2%) mean power outputs. Additional research has shown dehydration levels as little as 1-3% can have negative impact on repeated high-intensity sprint performance (3). When properly hydrated, subjects reported significantly lower perceived effort during high-intensity exercise in addition to faster sprint times. Moreover, athletes who focus on pre-exercise fluid consumption, report feeling more adequately recovered and prepared for high-intensity exercise compared to their mildly dehydrated counterparts.
It is important for athletes to not only achieve adequate levels of hydration prior to initiating high-intensity power or strength training, but to also maintain adequate fluid levels throughout the training session, and properly replace levels following the completion of exercise. In addition to fluid levels, for hard-training individuals who aim to improve strength, power, lean muscle mass, and body composition, consuming a blend of electrolytes and amino acids throughout the intra-workout period is imperative. This is precisely where CARNIVOR PROTEIN HYDRATION shines. CARNIVOR PROTEN HYDRATION RTD’s provide a superior lactose free alternative to commonly used dairy and whey products and contain more electrolytes than many popular sports drinks. Providing 30 grams of fat free, gluten free high-quality beef protein isolate to support muscle building and recovery, this product is tailor made for hard training individuals who seek to optimize body composition and perform at high levels in the gym and on the field. Make every workout count with CARNIVOR PROTEIN HYDRATION!
References:
- Baechle, TR and Earle, R. Essentials of Strength Training and Conditioning (2nd ed.). Champaign, IL: Human Kinetics. 2000. p. 246.
- Cheuvront, SN, Montain, SJ, and Sawka, MN. Fluid replacement and performance during the marathon. Sports Med 37: 353–357, 2007.
- Davis, JK, Laurent, CM, Allen, KE, Green, JM, Stolworthy, NI, Welch, TR, and Nevett, ME. Influence of dehydration on intermittent sprint performance. JSCR 29: 2586-2593, 2015.
- Garth, AK and Burke, LM. What do athletes drink during competitive sporting activities?. Sports Med 43: 539–564, 2013.
- Jones, LC, Cleary, MA, Lopez, RM, Zuri, RE, and Lopez, R. Active dehydration impairs upper and lower body anaerobic muscular power. JSCR 22: 455-463, 2008.
