Hydration Mistakes That Can Ruin Your Performance

I used to be a bit "weak on hydration", not really thinking about how important it was to drink properly during races. Either I sipped a little water here and there, or I grabbed a sports drink at an aid station just because everyone else did. 

Big mistake.

All that training, only to realize I could’ve done so much better… just by drinking smarter. As they say: “Failing to plan is planning to fail.”

 

FIRST MISTAKE:

Drinking too much water

Staying hydrated during a long effort is essential. But overdoing it, especially with plain water, can backfire. Too much water without electrolytes can dilute the sodium in your blood and lead to Exercise-Associated Hyponatremia (EAH).

EAH is defined as a blood sodium concentration below 135 mmol/L. It has been observed in up to 13% of marathoners, with some studies reporting as high as 15% (NEJM, 2005; PubMed, 2022). It’s more common during efforts lasting over 4 hours, especially when athletes drink “just to be safe” rather than according to thirst.

Symptoms can include nausea, headache, bloating, and confusion. In more severe cases, it can lead to seizures or loss of consciousness.

 

👉 What to do instead:

Hydrate with a real plan. Weighing yourself before and after a session on different length/type of training can help detect your sweat rate and built your hydration plan. Always remember to replace sodium during prolonged efforts with an electrolyte mix, not just water. 3NERGY contains more than 340mg of sodium per scoop.

 

Try this: run a distance you’re comfortable with, but that still feels like a good challenge, say, 21 km or 500m elevation gain at a solid pace. Do it once drinking only water, then do the same route a few days later, this time taking 30 to 60g of your 3NERGY solution before, during, and after your run. You’ll feel the difference. For me, it completely changed my training.

 

SECOND MISTAKE:

Neglecting electrolyte replacement

When you sweat, you don’t just lose water. You also lose sodium, potassium, magnesium, and chloride. These minerals are essential for maintaining fluid balance, sending the right signals through your nervous system, and keeping your muscles functioning properly. If they’re not replaced, you risk cramps, reduced endurance, nausea, and trouble regulating your body temperature.

The Journal of the International Society of Sports Nutrition shows that replacing electrolytes - especially sodium - is crucial for fluid retention and sustaining performance over time (PubMed, 2021). 

 

I remember an Ultra-Trail in Utah, part of the North Face Challenge series. It was autumn, cold and snowy. I completely messed up my hydration and got hit with a brutal migraine. I didn’t feel thirsty, so I didn’t drink. When I reached an aid station, the volunteers asked me what was wrong. I described my symptoms, and they immediately understood. They recommended salt tablets. That saved my race—even though I finished the course wobbling.

 

👉 What to do instead:

If your efforts go beyond 60 to 90 minutes, especially in hot or humid weather, make sure you're replacing electrolytes properly. Use a drink that contains at least 300 to 600mg of sodium per liter, adjusted to your workout intensity and sweat rate. It might sound technical, but it's more straightforward than it seems. Write to us and we'll help tailor your hydration to your needs, whether it's through general advice or more advanced support. It might sound technical, but it's more straightforward than it seems. Write to us and we'll help tailor your hydration to your needs, whether it's through general advice or more advanced support.  

 

THIRD MISTAKE:

Always using the same formula

Your body doesn’t have the same needs for every workout. Your requirements change depending on duration, intensity, temperature, and even your sweat composition. Always using the same hydration formula - whether you're training indoors or racing in 30°C heat - usually means getting it wrong.

A 2022 study (Frontiers in Nutrition) showed that athletes who followed a personalized hydration plan, based on their sweat rate and sodium loss, maintained better fluid balance and performed better in the heat (PubMed, 2022).

 

Why does it matter?

If you take in too many carbs or electrolytes for a short workout, you could face digestive discomfort. Not enough during a long session? Cramps, dehydration, and poor recovery could follow.

 

👉 What to do instead:

Adjust your hydration to the session: how long it lasts, the weather, and how you sweat. Your sweat rate, sodium loss, and digestive tolerance are unique to you. That’s why a flexible formula like 3NERGY’s can really make a difference.

 

WHAT SMART HYDRATION LOOKS LIKE:

The smartest athletes see hydration as a strategy, not a routine. It adapts to your effort, your recovery, and your training conditions. Knowing how to adjust it is an investment in your performance.

 

HOW 3NERGY CAN HELP:

3NERGY was created because generic solutions weren’t enough. Our customizable hydration blends let you:

  • Choose your carbohydrate source (maple, honey, maltodextrin : fructose (2:1))
  • Adjust electrolytes to your sweat rate
  • Adapt flavor intensity based on your preferences or digestive comfort

No more guessing. Just smarter hydration, designed for your reality.

 

TAKE ACTION

Ready to build a better hydration routine?

Reach out if you’ve got questions about your specific needs, we'll help you find your ideal formula. 


👉 Create your custom blend here

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