Hydration and Exercise: How to Fuel Your Body for Better Performance

Gareth
May 1
2 min read

When it comes to exercise, most people think about training schedules, nutrition, and recovery. But one factor often overlooked is hydration—and it plays a massive role in how well you perform and recover.

Water makes up more than half of your body weight and is crucial for regulating temperature, lubricating joints, transporting nutrients, and supporting nearly every bodily function. During exercise, especially in warm or humid conditions, your body loses water through sweat to cool itself down. If you don't replace those fluids, performance and health can suffer.

Why Hydration Is So Important During Exercise

Maintains Performance: Even mild dehydration (as little as 2% of body weight loss) can lead to fatigue, reduced endurance, poor concentration, and slower reaction times.
Regulates Body Temperature: Sweating keeps you cool, but without adequate water intake, your body struggles to maintain a safe core temperature, increasing the risk of heat exhaustion or heatstroke.
Supports Muscle Function: Water is necessary for proper muscle contractions. Dehydration can lead to muscle cramps, stiffness, and decreased strength.
Speeds Recovery: Staying hydrated helps remove waste products from muscles after exercise, reducing soreness and aiding in faster recovery.

How Much Should You Drink?

Hydration needs vary based on the type, intensity, and duration of exercise, as well as environmental conditions. However, general guidelines suggest:

Before Exercise: Drink 400–600 ml (about 1.5–2 cups) of water 1–2 hours before activity.
During Exercise: Aim for 150–250 ml (a few good sips) every 15–20 minutes, especially in hot or humid conditions.
After Exercise: Replace every kilogram (2.2 pounds) of weight lost with about 1.5 litres of fluid.

For longer or more intense workouts (over 60 minutes), sports drinks with electrolytes (like sodium and potassium) can help replenish minerals lost in sweat and prevent imbalances.

Signs You're Dehydrated

Dry mouth or extreme thirst
Dark yellow urine
Dizziness or lightheadedness
Fatigue
Headache
Decreased performance

Monitoring your urine colour is an easy and effective way to check your hydration status—aim for pale yellow to clear in colour.

Hydration Tips for Active People

Drink water regularly throughout the day, not just around workouts.
Don’t rely solely on thirst; by the time you feel thirsty, you’re already slightly dehydrated.
Customise your hydration plan if you’re training in extreme heat, at high altitudes, or indoors in dry environments.
Carry a reusable water bottle and sip often.
For endurance events, practice your hydration strategy during training—not just on race day.

Final Thoughts

Staying well-hydrated isn't just about drinking water—it’s about timing it right and meeting your body’s needs. Hydration affects your endurance, strength, focus, and recovery. Prioritising it can be the simple difference between a good workout and a great one.

Water might just be the most important performance enhancer you’re not using enough of!