We talk about training, nutrition, and sleep. But there's an even more fundamental factor that most athletes overlook: water. With 60% of your body made of fluid, hydration isn't optional — it's the foundation everything else rests on.
What Dehydration Really Does to Your Body
Dehydration doesn't start when you feel thirsty. Thirst is a delayed signal: by the time it kicks in, you're already at 1-2% fluid loss. And that seemingly minor percentage is enough to:
- Reduce your maximum strength by 10 to 15%
- Impair coordination and movement precision
- Increase your perceived exertion — the same exercise feels harder
- Slow down reaction time
At 3-4% dehydration, muscle cramps appear, fatigue sets in early, and the risk of injury rises. Your brain — made up of 75% water — suffers too: weakened focus, lower mood, less sharp decision-making.
Before, During, After: The Simple Guide
Hydration isn't just a gym thing — it's prepared throughout the day. Here are the key markers:
- Before exercise — Drink 400 to 600 ml of water in the two hours before your session. Arrive hydrated, not thirsty.
- During exercise — 150 to 200 ml every 15-20 minutes, even if you don't feel thirsty. For sessions under 45 minutes, plain water is fine.
- After exercise — Replenish losses: for every kilogram of body weight lost during training, drink 1.5 litres of water. Weigh yourself before and after to calibrate.
When Water Isn't Enough
For efforts exceeding 60 to 90 minutes, or in intense heat, plain water isn't sufficient. Sweat carries away electrolytes — sodium, potassium, magnesium — essential for muscle contraction and nerve balance. Without them, even heavy drinking won't prevent cramps.
In these cases, opt for slightly mineral-rich drinks, electrolyte tablets, or simply a pinch of salt in your water with a squeeze of lemon.
5 Habits to Stay Properly Hydrated Every Day
Optimal hydration takes a bit of organization. Here are the habits that make a real difference:
- Start your day with 500 ml — before coffee. You're recovering overnight fluid losses and kickstarting your metabolism.
- Always have a water bottle within reach — it's the simplest way to drink consistently without thinking about it. An insulated "Amour du Burpee" water bottle or the "Squat" model keeps your water cold through the entire session.
- Set hourly reminders — a phone alarm if you work at a screen. We tend to underestimate how long we go without drinking.
- Check your urine colour — pale yellow = well hydrated, dark yellow = drink up. It's the most reliable and cheapest indicator you'll find.
- Mix it up — cold herbal teas, lemon water, mint-infused water. Hydration doesn't have to be boring.
Hydration is probably the simplest and most underrated step to improving your performance. No supplement to buy, no program to follow — just water, at the right time. Paired with solid muscle recovery habits and a balanced approach to nutrition, it forms the bedrock of an athlete built to last.