Those who regularly go jogging know how important it is to stay hydrated, especially in the warm season we are entering. A 2 per cent drop in hydration at high temperatures leads to a reduction in the performance. In order to closely have the hydration you always need, we recommend you to always have with you a bottle of water, in rucksack or in the car. But if you want to improve your performance, you have to drink water intelligently and to benefit of the maximum effect of proper hydration. We have three pieces of advice for you:

1. Pre-hydration for speed

A study in Journal of Athletic Training argues that a group of joggers who started a 12 km race dehydrated at 26 degrees reached the finish line almost 2 minutes and a half later than those who hydrated before. Dehydration causes a decrease in the blood volume, which reduces the body ability to adjust temperature and hinders the capacity to handle the anaerobic effort.

FILL UP: At least one hour before, drink 500 ml water. You did not plan in advance? At least 15 minutes before have a larger glass.

2. Cold for resistance

A study published in 2008 in Medicine & Science in Sports & Exercise, the cyclists who drank cold water before and during the workout resisted 12 minutes more than those who drank water lukewarm or at room temperature. Similarly, the runners who drank water with ice ran 10 minute more than if they had drunk only cold water. In both cases the water low temperature reduced their own temperature and, implicitly, the amount of their effort, allowing them a longer performance.

FILL UP: Before running outdoors in hot weather, get yourself a drink with ice. A practical idea is to fill up only half of it, place it in the freezer and to add the other half precisely before starting to run.

3. Maintain your schedule

According to a study published in July 2009 in Journal of Sports Sciences, when the cyclists wrote down their hydration plan during the workout – including precisely the time and quantities – they drank more frequently and consumed more water than those who did not have any plan.

FILL UP: At first, write down whenever you feel thirsty during the workout and how much you need to quench your thirst. That is going to be your plan.

It is important to work out, to run and it is really good for your health to drink water intelligently, in order to support your performance.