Hydration & Performance: Why Water Is a Non-Negotiable

Darren Haworth
May 5
2 min read

You’ve got your workouts lined up. You’re dialed in with your nutrition. But there’s one more key to unlocking peak performance, faster recovery, and better overall health — hydration.

It might not feel as exciting as lifting weights or hitting new PRs, but staying properly hydrated is one of the simplest and most impactful things you can do for your body.

How Much Water Should You Drink?

A good baseline for most active adults is 8–10 cups (2–2.5 liters) of water per day. But if you’re training hard, sweating a lot, or in a hot climate, you’ll likely need more to stay fully hydrated.

Listen to your body. If you’re feeling tired, lightheaded, or not performing at your best — dehydration might be the culprit.

Hydration Around Workouts

Before Training: Start your session hydrated. Aim to drink 5ooml 1–2 hours before your workout.

During Training: Sip water regularly, especially during longer or high-intensity sessions.

After Training: Rehydrate with at least 500ml of water post-workout, more if you’ve had a particularly sweaty session.

For intense workouts over 60 minutes, or when training in heat, consider a drink with electrolytes (sodium, potassium, magnesium) to replace what you’ve lost through sweat. These support better fluid balance, muscle function, and recovery.

Why Hydration Matters

Water isn’t just about quenching thirst — it plays a vital role in nearly every function in your body. When you’re well-hydrated:

Nutrients are delivered efficiently to muscles and organs
Body temperature is regulated during exercise
Joints stay lubricated
Muscles contract properly
Recovery is faster and smoother

On the flip side, even mild dehydration can lead to:

Fatigue and sluggishness
Poor workout performance
Headaches and cramps
Slower recovery
Digestive issues

Hydration Benefits at a Glance

Staying consistently hydrated can:

✅ Improve energy and endurance

✅ Boost workout performance

✅ Support faster recovery

✅ Enhance digestion and nutrient absorption

✅ Reduce the risk of cramps and fatigue

Smart Hydration Habits to Build

Carry a reusable water bottle — keep it within reach all day
Start your morning with a glass of water before coffee
Drink with every meal and snack
Use electrolyte tabs or drinks when needed, especially in summer or longer training days
Don’t wait to feel thirsty — by then, you're already playing catch-up

Simple, Effective, Essential

Hydration isn’t complicated — but it is essential. Just like training and nutrition, staying hydrated is a habit that pays off in performance, recovery, and how you feel day to day.

Not sure how much you should be drinking based on your activity level? Send me a message in the app and I’ll help you personalize your hydration plan.