The Science of Hydration: Boost Performance With the Right Fluids

Hydration isn’t just about drinking more water, it’s about giving your brain and body what they need to function at their best.

Whether you're powering through a long gym session, a busy workday, or just trying to stay sharp, what and how you hydrate makes all the difference. And yes, sometimes, water alone doesn’t do enough.

This science-backed guide breaks down:

• Why hydration impacts brain and body
• What electrolytes do (and why they matter)
• Why tap water alone might not be enough
• How Awesome Hydrate helps fill the gaps

Why Hydration Powers Brain Performance

Even mild dehydration (as little as 2% body weight lost in water) can impair memory, concentration, and reaction time.

A 2023 study in BMC Medicine found that those with higher hydration levels (serum osmolarity <295 mmol/L) maintained better cognitive performance over two years than those dehydrated (≥300 mmol/L).

Another study in the British Journal of Nutrition showed that simply drinking 330 ml of water could improve alertness and mood, especially when you're sleep-deprived or under pressure.

For optimisers and high-performers, hydration isn’t optional, it’s mental clarity insurance.

Hydration and Physical Performance Go Hand-in-Hand

If you’ve ever hit the wall mid-session or felt your focus drift during a training session, dehydration may be the reason.

A 2024 study confirmed that losing 2% of body mass through sweat affects endurance and increases perceived effort. At just under 3%, it also begins to impair reaction time and coordination.

If you play sports this could have an impact on your performance and the end result.

Hydration keeps your body cool, your muscles firing, and your recovery on track. But it’s not just water you’re losing, it’s salt, magnesium, potassium.

Why Electrolytes Are the Secret to Smart Hydration

Have you ever noticed how much more you need to pee when just drinking tap water?

That’s because most tap water has become demineralised, and void of any minerals, and that’s where electrolytes come in.

Electrolytes are minerals that control fluid movement in and out of cells. Without them, your body can’t hold onto water effectively, even if you’re drinking lots of it.

• Sodium: Regulates fluid balance and blood pressure
• Potassium: Supports heart rhythm and muscle contractions
• Magnesium: Crucial for energy production and muscle recovery
• Calcium: Helps with nerve function and contraction

A 2023 UNH Extension study confirmed electrolyte drinks outperform water alone during prolonged activity, especially in the heat.

How Much Water Do You Actually Need?

There’s no one-size-fits-all answer, but guidelines suggest:

• 2.0–2.5 litres per day for most people
• 2.7–3.7 litres for active people or those in hot climates

But the thing is thirst is a lagging signal. 

If you're already feeling thirsty, you’re already dehydrated. That’s why it’s important to be proactive when it comes to hydration, especially around training sessions. 

That’s why sipping consistently, and supplementing smartly, matters.

Why Tap Water Isn’t Always Enough

Tap water varies massively by region and often lacks the minerals your body needs to rehydrate effectively.

Awesome Hydrate helps solves this problem:

• Electrolytes for real rehydration
• Delicious flavour to make hydration easy
• Zero sugar and nothing artificial

It’s what tap water wishes it could be.

Smarter Hydration Tips (Backed by Research)

• Check your hydration status: Pale yellow urine = good. Dark = time to drink.
• Sip all day, not just when you’re thirsty.
• Add electrolytes when training for 75+ mins or in heat.
• Eat hydrating foods like melon, cucumber, and oranges.
• Use filtered water or quality hydration powders to improve taste and mineral intake.
• Reduce caffeine and alcohol when possible, they accelerate fluid loss.

Hydrate Like You Mean It

Hydration isn’t just a basic need, it helps keep you at a high-performing level.

And the more you understand what your body loses through movement, stress and heat, the smarter your hydration strategy becomes.

Water is the foundation. But when the intensity rises, or the goals get bigger?

That’s when you reach for Awesome Hydrate.

Check out Awesome Hydrate

Awesome Hydrate is filled with electrolytes that actually work. Flavours that actually taste good and performance that actually shows up.

Fuel Your Performance with Awesome Hydrate