Hydration Nation: Are You Even Drinking Enough?

Why Hydration Matters

Your muscles, energy levels, and even your mood depend on proper hydration. Being just 1–2% dehydrated can lead to lower endurance, slower recovery, and that annoying mid-workout crash. If you want to train hard and feel good, water is non-negotiable.

Water isn’t optional—it’s performance fuel.

Signs You’re Probably Dehydrated

Fatigue, headaches, lack of focus, muscle cramps—all sneaky signs your hydration is off. If your workouts feel harder than they should, dehydration might be the real reason.

How Much Water Do You Really Need?

General rule: drink 0.5–1 oz per pound of body weight daily. Add more if you’re training, sweating, or living somewhere hot. Simple tweaks = big gains in how you feel and perform.

Timing Your Water Intake Around Training

Here’s the breakdown: 16–20 oz pre-workout, 7–10 oz every 10–20 mins during, and 16–24 oz for every pound of sweat lost post-workout. Your body works better when it’s properly fueled.

What About Electrolytes?

If you sweat a lot (or train in heat), plain water might not cut it. Electrolyte tabs, sports drinks, or even coconut water can help replenish what your body loses during intense sessions.

Water’s helpful. But sodium, potassium, and magnesium seal the deal.

Whether you’re running miles, chasing toddlers, or grinding through heavy lifts—hydration is one of the easiest ways to level up how you feel and perform. No, you don’t need to carry a gallon jug everywhere. But you do need to pay attention.

Want help dialing in your full routine—from water to workouts to meals that actually fit your life? That’s what I do.

👉 Let’s Work 1-on-1