The H2O Performance Difference


During intense or extended exercise, if you wait to drink until you are thirsty, you are likely already in trouble.

According to sports science, measurable decline in performance is noted when hydration levels drop by as little as

one percent of total body weight. Strength, endurance, speed, and other significant factors are affected adversely. During heavy exercise, especially in hot weather, a grown man could sweat off one percent of his weight in a matter of fifteen minutes! No wonder we see marathon runners, triathletes, and Tour de France riders drinking water every few minutes.

When exercising heavily, especially when there is a strong cardio component to the exertions, much of our digestive functioning is depressed. Digestion and absorption are effectively put on hold so that the body’s physiology can best support the exercise being undertaken. When at rest, a person might drink two or three glasses of water, one right after the next, with no problem. Many people can easily drink a quart of water, and some people two quarts, with no repercussions, requiring but a few minutes to absorb the lot. But when performing cardio exercise, more than just a few sips of water will result in great discomfort, as the water will simply sit in the stomach and slosh around, and will not be absorbed. Small quantities of water consumed often will work far better than waiting until you are a quart or two behind in your water needs. You will be more comfortable, and will perform better, if you drink small quantities with frequency.

Hence we have a clear case of intellect over instinct. Performance will be hindered before you even sense that you are thirsty. If you know you are going to be intensely active for an extended time, or in extremely hot conditions, or both, drinking sufficient water is a must – before during and after you exercise. The risk of heat exhaustion is real.

While it is true that those of us following the principles of The 80/10/10 Diet tend to have more physiological leeway than others when it comes to hydration, we still are affected adversely when our water levels go low. You must do more than simply obey your thirst. You must pay attention to the other dehydration signals your body gives, plan ahead for extended exertions, and respect the weather conditions. Do not wait until thirst threatens to bring your play to a halt. Drink as you go, and stay hydrated. When dehydration hits, it isn’t pretty, and your ability to stay active will grind to a halt, possibly for many days.

Additional Resources

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Self-Study Materials:


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About Dr. Doug Graham

Dr. Douglas Graham, a lifetime athlete and raw fooder since 1978, is an advisor to world-class and motivated athletes and trainers from around the globe. He has worked professionally with top performers from almost every sport and every field of entertainment, including such notables as tennis legend Martina Navratilova, NBA pro basketball players Ronnie Grandison and Michael Porter Jr., track Olympic sprinter Doug Dickinson, pro women's soccer player Callie Withers, championship bodybuilder Kenneth G. Williams, Chicken Soup for the Soul coauthor Mark Victor Hansen, and actress Demi Moore. As owner of a fasting retreat in the Florida Keys for ten years, Dr. Graham personally supervised thousands of fasts. He was in private practice as a chiropractor for twenty years, before retiring to focus on his writing and speaking. Dr. Graham is the author of many books on health and raw food including The 80/10/10 Diet, The High Energy Diet Recipe Guide, Nutrition and Athletic Performance, Grain Damage, Prevention and Care of Athletic Injuries, and his latest, Perpetual Health 365. He has shared his strategies for success with audiences at more than 4,000 presentations worldwide. Recognized as one of the fathers of the modern raw movement, Dr. Graham is the only lecturer to have attended and given keynote presentations at all of the major raw events in the world for each of the last eight years. Dr. Graham has served on the board of governors of the International Association of Professional Natural Hygienists and the board of directors of the American Natural Hygiene Society. He is on the board of advisors of Voice for a Viable Future, Living Light Films, Vegetarian Union of North America, and EarthSave International and serves as nutrition advisor for the magazine Exercise, For Men Only. Dr. Graham is the raw foods and fitness advisor for The801010Forum.com. He taught the Health Educator program at Hippocrates Institute, served as the "source authority" for Harmonious Living, and authors a column for the magazines Get Fresh! and Vibrance (previously known as Living Nutrition). Dr. Graham is the creator of "Simply Delicious" cuisine and director of Health and Fitness Week, which provides Olympic-class training and nutrition for people of all fitness levels in beautiful settings around the world. He will inspire, motivate, educate, and entertain you like no one else in the health movement can.