Think About That - Peak Performance Daily

We all just want to feel good. It is so easy to feel performance pressures and inevitably do things which get in the way of our optimal state. Hydration and sleep are easily the first things to go when we “need to meet a deadline” or “don’t have enough time” for whatever seems more important. While many focus on exercise routines or nutrition, we may neglect the significant impact that hydration and sleep can have on both physical and cognitive performance. We can learn a lot from sports research in this area and it applies to every aspect of personal and business life. If we provide, even a little, attention to these fundamental areas, we will absolutely be on the track for showing up our best each day.

The Science of Hydration

Water is essential for every cell in the human body to function optimally. Hydration affects various physiological processes, including energy production, cognitive performance, and even mood regulation. Research shows that even mild dehydration can impair cognitive functions such as attention, memory, and concentration (Benton & Burgess, 2009). Hydration is not just about quenching thirst; it plays a critical role in overall well-being.

There are multiple ways to stay hydrated, and each method offers specific advantages. The most straightforward method is drinking water, which is absorbed quickly and immediately used by the body for essential functions. However, hydration can also come from other sources:

1. Electrolyte-Rich Drinks: These are often used by athletes to replenish electrolytes lost through sweat. Studies show that drinks containing sodium, potassium, and magnesium can help maintain fluid balance and prevent dehydration during intense physical activities (Sawka et al., 2007).
2. Fruit-Infused Water: This method provides the added benefit of essential vitamins and minerals, making hydration not only more enjoyable but nutritionally beneficial as well.
3. Coconut Water: Coconut water is naturally rich in electrolytes, particularly potassium, and has been found to be an effective hydration method post-exercise (Saat et al., 2002).
4. Hydration Through Food: Approximately 20% of daily water intake comes from food. Fruits and vegetables like cucumbers, watermelon, and oranges are especially hydrating and contribute to daily water intake (Popkin et al., 2010).

The benefits of proper hydration are well-documented. Hydration improves cognitive performance, especially in tasks requiring attention and memory. A study published in the journal Nutrition Reviews found that mild dehydration—defined as a loss of just 1-2% of body water—can lead to impairments in cognitive tasks such as concentration and short-term memory (Armstrong et al., 2012). On the physical side, staying hydrated maintains muscle function and energy production, making hydration an essential component of athletic performance.

90-Minute Sleep Cycle

Sleep is the other essential pillar of human performance. Rather than being a uniform process, sleep consists of cycles of various stages, with each cycle lasting approximately 90 minutes. These stages include both rapid eye movement (REM) sleep and non-REM sleep, and each stage plays a crucial role in physical and cognitive recovery.

Research shows that the brain and body go through a predictable sequence of sleep stages in each 90-minute cycle. During non-REM sleep, the body repairs tissues, strengthens the immune system, and regenerates muscles. REM sleep, which is typically associated with dreaming, is vital for memory consolidation, creativity, and emotional regulation. Each 90-minute cycle repeats multiple times throughout the night, and interrupting these cycles can result in grogginess, irritability, and impaired performance the next day.

The benefits of sleep on performance are profound and wide-ranging. Sleep deprivation has been linked to decreased cognitive performance, poor decision-making, and even emotional instability. A well-rested mind is better equipped to handle complex tasks, make better decisions, and remain emotionally balanced.

Moreover, sleep improves physical performance. A study on athletes found that extending sleep duration improved sprint times, accuracy, and overall athletic performance. Sleep also enhances muscle recovery and endurance, making it a critical factor for anyone engaged in physical activities.

Practices for Optimizing Sleep

Good sleep hygiene refers to habits and practices that promote consistent, high-quality sleep. Here are several ways to improve sleep hygiene:

1. Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate the body’s internal clock, making it easier to fall asleep and wake up.
2. Create a Relaxing Bedtime Routine: Engaging in calming activities before bed, such as reading or meditation, signals to the body that it is time to wind down. Avoiding stimulating activities like checking emails or scrolling through social media is crucial for quality rest.
3. Limit Screen Time Before Bed: The blue light emitted by phones, tablets, and computers interferes with the production of melatonin, a hormone that regulates sleep. Studies suggest reducing screen time at least one hour before bed to promote better sleep quality.
4. Optimize the Sleep Environment: A quiet, cool, and dark room is ideal for sleep. Comfortable bedding and a noise-free environment can make a significant difference in the quality of sleep.
5. Limit Caffeine and Heavy Meals: Consuming caffeine or large meals too close to bedtime can interfere with falling asleep. It’s best to avoid these substances at least a few hours before sleep.

Hydration and Sleep Together Enhance Performance

When hydration and sleep are optimized, they create a synergistic effect that enhances performance in all aspects of life. A well-hydrated body is more capable of sustaining physical and cognitive effort throughout the day, and a well-rested brain is better equipped to make decisions, solve problems, and manage emotions. Together, hydration and sleep create the foundation for optimal performance, whether it’s in the workplace, in sports, or in daily life.

Research consistently shows that individuals who prioritize both hydration and sleep perform better across multiple domains. A study published in The Journal of the International Society of Sports Nutrition found that athletes who combined proper hydration strategies with optimal sleep experienced improved endurance, strength, and recovery times (Shirreffs et al., 2005). Similarly, individuals in non-athletic professions report higher productivity and better cognitive function when adequately hydrated and rested.

Incorporating good sleep hygiene practices and staying hydrated are simple yet effective strategies that can transform performance in all aspects of life.

So, Think About That – What changes can we make to our sleep hygiene to improve our performance? What hydrating foods elevate our day? Is this really that simple?