Natural sports drinks are a key to performance. At only 2% of body fluid loss, performance starts to be negatively affected.; At 3% fluid loss, muscles become weak, and beyond this cramping and heat regulation problems start happening. It doesn’t take much to become dehydrated, and if you’re in a constant state of dehydration (like many people), going out for even a short run or ride will push you into more severe dehydration.
They type of foods you eat, weather and temperature, exercise intensity and even what type of sweater (no, not the kind you wear, but how much you sweat!) will influence your hydration status.