The Impact of Pre-Exercise Hydration Strategies on Athletic Performance and Recovery in High-Intensity Training

Abstract

Hydration plays a pivotal role in maintaining athletic performance and facilitating recovery, especially during high-intensity training (HIT). This study investigates the impact of different pre-exercise hydration strategies—water, electrolyte solutions, and carbohydrate-electrolyte sports drinks—on performance metrics and recovery outcomes in HIT. Sixty athletes (30 males and 30 females, aged 18-35) participated in a randomized controlled trial. Performance metrics, including time to exhaustion and power output, were measured at baseline and post-training. Recovery outcomes, such as muscle soreness and fatigue levels, were assessed 24 hours post-exercise. The results indicated that participants who consumed carbohydrate-electrolyte sports drinks demonstrated significantly better performance and recovery outcomes compared to those who consumed water or electrolyte solutions alone. Specifically, the sports drink group showed the greatest improvements in time to exhaustion and power output, as well as the lowest muscle soreness and fatigue scores. These findings underscore the importance of incorporating carbohydrates and electrolytes in pre-exercise hydration strategies to enhance athletic performance and expedite recovery. The study provides practical recommendations for athletes and coaches to optimize hydration practices, supporting better training outcomes and overall performance.