NANO Hydration+ for athletes

Evidence for hydration in athletic performance and recovery

Dehydration decreases athletic performance.
Thirst is not the best indicator of dehydration.
Athletes should drink 503 – 591 ml of water or a sports drink a couple of hours before competition.
Athletes should drink 207 – 295 ml of water or a sports drink 10-20 min before competition.
Athletes should drink a sports drink within 2 hours after exercise.
When exercising for more than 1 hour, athletes should drink a sports drink rather than water.
A good way for an athlete to determine how much fluid to consume after practice is to obtain body weight before and after practice.
Excessive sweating, thirst, and muscle cramping are signs of dehydration.
Using salt tablets does not keep athletes from getting dehydrated during training and competition.

Judge LW, Bellar DM, Popp JK, Craig BW, Schoeff MA, Hoover DL, Fox B, Kistler BM, Al-Nawaiseh AM. Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. J Hum Kinet. 2021 Jul 28;79:111-122. doi: 10.2478/hukin-2021-0065. PMID: 34400991; PMCID: PMC8336541.

In one 2025 study, 61.9% of football athletes began training at a hydration deficit and 73.7% of the athletes completed training in a dehydrated state.

Papaoikonomou, G.; Kandyliari, A.; Vlassopoulos, A.; Malisova, O.; Koutelidakis, A.E. Hydration Status, Dietary Habits, and Functional Food Consumption Preferences of Football Athletes: A Cross-Sectional Pilot Study. Nutrients 2025, 17, 1078. https://doi.org/10.3390/nu17061078

"Maintaining proper hydration before, during, and after training and competition will help reduce fluid loss, maintain performance, lower submaximal exercise heart rate, maintain plasma volume, and reduce heat stress, heat exhaustion, and possibly heat stroke."

Serge P von Duvillard, William A Braun, Melissa Markofski, Ralph Beneke, Renate Leithäuser, Fluids and hydration in prolonged endurance performance,Nutrition,Volume 20, Issues 7–8,2004, Pages 651-656, ISSN 0899-9007, https://doi.org/10.1016/j.nut.2004.04.011.

"A tailored hydration plan, based on an athlete’s fluid and sodium loss has the potential to improve anaerobic power, attention and awareness, and heart rate recovery time."

Ayotte, D., Corcoran, M.P. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. J Int Soc Sports Nutr 15, 27 (2018). https://doi.org/10.1186/s12970-018-0230-2

Hypohydration impairs cognitive performance and mood.

Dube A, Gouws C, Breukelman G. Effects of hypohydration and fluid balance in athletes' cognitive performance: a systematic review. Afr Health Sci. 2022 Mar;22(1):367-376. doi: 10.4314/ahs.v22i1.45. PMID: 36032481; PMCID: PMC9382508.

65% of the non-professional and 59.1% of the professional football players started their training dehydrated. This proportion increased to 73.7% at the end of the training.