Water is vital for many chemical reactions that occur inside our cells, including the production of energy. When you sweat, you lose body water that can affect cellular processes. Also, your blood volume decreases and becomes thicker if you don’t replace fluids. The result is a lower stroke volume, cardiac output and, ultimately, a decreased oxygen delivery to your muscles. Your running performance starts to decline with only a 2 to 3 percent loss of body mass due to fluid loss.
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