Hydration - the forgotten fuel

'It's unfair on yourself and the team if you can't give 100 per cent of yourself'
The Edge LogoThe Edge LogoThe Edge Logo
The Edge LogoThe Edge LogoThe Edge Logo
The Edge LogoThe Edge LogoThe Edge Logo
The Edge LogoThe Edge LogoThe Edge Logo
Down Arrow

Nutrition usually gets the spotlight, but hydration is often the silent game-changer.

Even a two per cent drop in body water can reduce performance, slow recovery, and increase injury risk.

And as Anthony Watson, the England rugby player and 4CAST athlete, says, it's an easy problem to avoid.

"Hydration has always been key for me," he said.
"It’s one of the simplest things, but it makes the biggest difference in how I feel on and off the pitch."

Staying ahead of dehydration is as important as your next meal, so let's take a look at how you can do it:

HOW HYDRATION HELPS

1. ENERGY

Dehydration causes fatigue and slows reaction times

2. FOCUS

Cognitive function drops quickly without enough fluid

3. RECOVERY

Water supports nutrient transport and muscle repair

4. INJURY PREVENTION

Proper hydration helps to maintain joint lubrication and reduces cramps  

SAY HI TO HYDRATION

1. Sip consistently throughout the day, not just before or after training

2. Include electrolyte drinks for long or hot sessions

3. Monitor urine colour as a simple hydration check

4. Don’t overhydrate, because too much water can dilute electrolytes

WHAT THE EXPERTS SAY

"Waiting until you’re thirsty means you’re already behind. Proactive hydration is key, especially for athletes training in heat or intensity." - Dr Stacy Sims
"Hydration isn’t just water. Electrolytes matter, particularly in long sessions or hot climates. Balance is everything." - Louise Sutton

THE BOTTOM LINE

Hydration isn’t just a side note - it’s fuel. From sharper focus to faster recovery, staying hydrated keeps you at your best. Don’t wait until you’re thirsty; make hydration part of your game plan.

Download the app
Get it on Google PlayDownload on the App Store

you may also Like

View all posts
View all posts

Want to be a partner of The Edge?

Get in touch
App Splash ScreenApp Explore Screen

Download
the app

The Athlete's Voice by 4CAST gives a voice to people from all sports, from the 4CAST collective's founder members to its ever-increasing roster of athletes, executives and professionals.

Packed with exclusive content about careers, interests and business opportunities, The Athlete's Voice demonstrates the richness of life beyond sport through the lens of its athletes, providing insight, challenging stereotypes and inspiring others.

Download it now to get everything in one place, from cricket and entrepreneurship to gaming and mental wellness, with exclusive and aggregated content, competitions, live match centres and more.

Get it on Google PlayDownload on the App Store
Our partners