Every week, I filter through the latest sports science research. The goal is to find the most interesting new research, break down the findings, and turn it into actionable insights you can use in your training.
This study looks at hydration during long endurance sessions, and whether drinking more actually helps you perform better.
The study
In this study, researchers analyzed 24 randomized trials involving 225 healthy adults who completed at least 60 minutes of continuous endurance exercise. Most participants were men.
They compared drinking during exercise with drinking little or no fluid. They also looked at whether following a planned hydration schedule worked better than drinking according to thirst.
The results were mixed.
Drinking helped regulate body temperature and heart rate, with participants who drank having a lower core temperature and a lower heart rate during exercise.
But did it make them faster? Not necessarily.
For time trials and fixed-duration exercise, drinking made essentially no difference to performance. Drinking did increase time to exhaustion, but that finding came from just three small studies involving 21 participants.
Following an individualized drinking plan also didn't improve performance compared with drinking according to thirst, although it did reduce body mass loss.
The researchers rated the evidence for all key findings as very low certainty.
Why it matters
If you're heading out for a long ride, run, or HYROX-style session, staying hydrated can help your body manage the demands of exercise. But that doesn't automatically mean you'll finish faster.
This study challenges the idea that everyone needs to follow a strict drinking schedule to improve performance. Hydration matters, but the best approach, not surprisingly, depends on the individual, the conditions, and the session.
My thoughts
I like that this study highlights how much we still don't know. The evidence is uncertain, the studies are small, and most participants were men. We shouldn't treat the findings as definitive.
My takeaway? Don't assume that drinking more will automatically improve performance, or that a rigid hydration schedule is better than drinking according to thirst. In fact, we know that tactical dehydration is a good strategy for endurance athletes.
That said, long sessions and hot conditions can make hydration more challenging. If you're sweating heavily, having something like Hydra+ in your bottle gives you fluid and electrolytes in one go.
The goal is never to drink as much as possible. It's to find a hydration strategy that works for your body and the demands of your training.