Staying properly hydrated is one of the most underappreciated and most important factors in fitness success. Whether lifting weights, running, or completing yoga, water consumption affects energy levels, endurance, and recovery.
Benefits of Staying Hydrated During Exercise!
Improves performance
- Just 2% dehydration can negatively affect strength, speed, and concentration!
- Staying hydrated improves blood flow, oxygen delivery, and muscle function!
Reduces fatigue and cramping
- Sweat losses make us lose electrolytes (sodium, potassium) that must be adequately replaced.
- Dehydration causes early fatigue and muscle spasms.
Primarily improves recovery
- Water removes lactic acid and repairs muscle damage after a workout.
- Hydration accelerates protein synthesis for faster gains!
How much water…you may ask?
- General rule: at least **0.5-1 oz per pound of body weight** per day.
- During exercise: 7-10 oz every **10-20 mins** (especially if sweat loss is high).
- After exercise: replace lost fluids (the bathroom should be pale yellow for optimal hydration).
Hydration strategies
- Before exercise: 16-20 oz 2-3 hours prior to exercise.
- Intra-exercise: sip on water or an electrolyte beverage (if you exercise longer than 60 mins).
- Post-exercise: water + electrolytes + protein for recovery.
Signs of Dehydration
- Dark urine
- Dizziness
- Dry mouth
- Headaches
- Poor performance
Hydration Beyond Water
- Electrolyte drinks (when activity has been intense/lasts over an hour).
- Water foods (cucumbers, watermelon, oranges).
- Don’t overdo the caffeine/alcohol (these already dehydrate).
Last Thought
Always carry a water bottle with you, track your body-fluid intake, and listen to your body. When you stay hydrated you will have better workouts, better recovery time, and overall better results from your fitness efforts!
