Optimising hydration in competition

Federation news25 April 20242 min read

The human body, made up of 60 % water, cannot store this water. Hydration is therefore essential, especially for sporting performance, as in air sports, where pilots can easily become dehydrated. For FFPLUM pilots, planning hydration well is crucial to staying focused in flight.

Understanding the specific challenges of hydration in flight

Under the effect of stress and concentration, pilots may not feel thirsty and may be slow to drink, which can lead to advanced dehydration. A loss of more than 1 % of body weight through dehydration can impair their mental abilities and, as a result, flight safety. (1) Studies show that dehydration has a negative effect on cognitive performance and mood. (2)

It is therefore crucial to manage hydration well before take-off!

Pre-flight planning

Before a competition, it is important for pilots to drink enough, about 2 litres of water a day depending on their weight and needs, in order to be well hydrated. It is also crucial to avoid drinks such as coffee, tea and alcohol, which promote dehydration.

Hydration during the flight

A study of air force aviators shows that they lose on average 462 ml of fluid per hour. (3) Pilots are therefore advised to drink 500 ml of water per hour of flight, drinking regularly in small amounts rather than a large amount all at once. Hypotonic carbohydrate drinks containing electrolytes are the most beneficial for staying hydrated during exercise, according to a meta-analysis of 28 studies. (4)