Why Hydration Matters

Water is essential for every cellular function in your body, including regulating temperature, transporting nutrients, and lubricating joints. Even mild dehydration can impact strength, speed, and mental clarity.

How Much Water Do You Need?

General guidelines suggest drinking 2–3 liters per day, but active individuals often need more. Listen to your body and monitor urine color—a pale yellow indicates good hydration.

Electrolytes and Training

When you sweat, you lose sodium, potassium, and magnesium. For workouts lasting over an hour, consider adding an electrolyte drink or tablet to replenish these minerals and maintain performance.

Hydration Tips

• Start your day with a glass of water
• Sip consistently during training instead of gulping
• Weigh yourself before and after long workouts to track fluid loss