Hey there,

Most people think dehydration only matters during exercise. But research shows that even mild dehydration has real-world consequences, and most of us spend large parts of the day in a dehydrated state without even realizing it.

Physical performance declines quickly:

At 1% dehydration, body temperature rises and heart rate increases, making training feel noticeably harder.
At 2% dehydration, endurance performance can drop by 10–20% and perceived effort rises sharply.
Strength, power and sprint performance can fall by 5–10%.

Cognitive performance also suffers:

Just 1–2% dehydration impairs attention, memory, reaction time and decision-making.
Mood, focus and alertness decline, with studies reporting 10–20% increases in fatigue and irritability.
Everyday office tasks, such as emails, meetings, problem-solving, become slower and less accurate.

To put that into context, a 75 kg runner can easily lose 1.5 kg during a run. That’s considered 2% dehydration. So this is a very real issue. We break down this data and more in our full blog post.

The takeaway is simple: even slight dehydration affects how you show up, in training and at work.

Consistent hydration habits, meeting your daily fluid needs, and including electrolytes are essential for feeling and performing at your best.

A good first step to optimizing your physical & cognitive performance is introducing any of our electrolyte sachets.

We have: Core for daily hydration, Race for hydration with sustained energy from caffeine & l-theanine, and Sleep for overnight hydration & sleep aid, with 8 natural sleep ingredients.

You can get 30% off your first month right now and make hydration a priority in your daily routine.

Start your optimised Hydration Routine

Hope this helps, speak soon!

Matt

Head of Nutrition

usecadence.com

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The Real Cost of Dehydration