Hydration and fitness: why drinking enough water matters more than you think
When it comes to improving your health and fitness, hydration is rarely the first thing people focus on. Most of us spend far more time thinking about workouts, calories, protein intake, or step counts than we do about how much water we're drinking each day.
The truth is, hydration is one of the simplest habits you can improve, and it can have a surprisingly big impact on how you feel, perform, and recover.
Why hydration matters
Water makes up approximately 50-70% of our body weight. It is essential to keep our bodies functioning properly and we depend on it to survive.
It helps regulate body temperature, transport nutrients, lubricate joints, and support muscle contractions during exercise. Whether you're completing a strength workout, going for a run, or simply staying active throughout the day, your body relies on adequate hydration to perform at its best.
When fluid levels start to drop, even slightly, it's often your workouts and recovery that feel the effects first.
The Impact of dehydration on your workouts
Have you ever started a workout feeling sluggish, unusually fatigued, or unable to push as hard as you normally would? Dehydration could be part of the reason.
Even mild dehydration can contribute to lower energy levels, reduced strength and endurance, headaches, dizziness, and slower recovery between training sessions. Research has shown that relatively small losses in body water can negatively affect exercise performance, making workouts feel more challenging than they need to.
The good news is that staying properly hydrated is one of the easiest ways to support your training and overall well-being.
How much water do you actually need?
You've probably heard 8 cups a day as a general recommendation however your needs will vary based on a number of factors. Use the following calculation as a baseline
Calculate your daily requirement
Your body weight (lbs) x0.5 = oz of water/day
ex: 140 x 0.5 = 70oz of water/day
Remember, the actual amount of water you need to ingest can be based on a number factors:
• The climate you live in (humidity, ambient temperature etc.)
• How long and how hard you exercise
• Your physical fitness levels (the more fit you are, the more you will notice you sweat)
• Your individual body make up (some people just naturally sweat more!)
Rather than focusing on a specific number, it's often more helpful to build consistent hydration habits throughout the day. Drinking water regularly, increasing your fluid intake around workouts, and paying attention to thirst and urine colour can provide useful clues about your hydration status.
Think of hydration as something that happens all day long, not something you try to catch up on after you've already become dehydrated.
What about electrolytes?
If you're participating in longer or more intense workouts, electrolytes can help support fluid balance and hydration. For most people, this doesn't mean you need expensive sports drinks or specialty supplements.
A balanced diet that includes sources of sodium and potassium, combined with consistent fluid intake, is often enough to support your hydration needs. The key is maintaining a steady intake of fluids rather than consuming large amounts all at once.
The bottom line
Hydration may not be the most exciting part of a fitness routine, but it is one of the most important. Staying well hydrated can support performance, improve recovery, boost energy levels, and help you feel your best both during and after your workouts.
Small habits often create the biggest results over time, and drinking enough water is a perfect example. It's simple, accessible, and one of the easiest ways to support your long-term health and fitness goals.
Pairing consistent movement with simple habits like proper hydration can help you build routines that feel good and last. The in-app nutrition guide also provides further insight on how to dial in hydration and proper nutrition for optimal results. Try it out now with a free trial!
