Hydration and Exercise

• August 1st, 2025 Uncategorised

Staying hydrated is one of the most important, yet often overlooked, aspects of fitness. The relationship between hydration and exercise directly affects how your body performs, recovers, and even how you feel after a workout. Whether you’re heading to a high-intensity class, preparing for a long ride, or just working up a sweat during your weekly strength session, your body needs enough fluid to function well. In this post, we’ll explore how hydration affects your performance, outline how much to drink, and give you some tips for maintaining hydration around your workouts.

Why Hydration and Exercise Are Closely Linked

When you exercise, your body works harder and generates heat. To manage that, it cools itself through sweat. This fluid loss, especially in longer or more intense workouts, can quickly lead to dehydration. Even a 2% loss in body water can negatively affect physical performance. Dehydration makes your heart work harder, reduces blood flow to muscles, and increases the risk of cramps and overheating.

Johns Hopkins Medicine states that water is essential for muscle function, joint lubrication, and regulating body temperature. Without enough of it, your coordination, strength, and endurance suffer—making it harder to get through your training.

This connection between hydration and exercise becomes even more important as training intensity or duration increases. Without enough fluid, even simple exercises can feel more demanding, and post-workout recovery may take longer than expected.

Understanding Dehydration: It’s Not Just About Being Thirsty

Thirst is only one signal. Dehydration often sets in before you even feel thirsty. That’s why listening to your body and understanding other signs is so important:

Look out for:

– Fatigue or dizziness
– Muscle cramps
– Headaches
– Dry mouth or dry skin
– Dark yellow urine

In more serious cases, dehydration can lead to nausea, rapid heartbeat, or confusion. These are signs to stop exercising and rehydrate immediately.

How Much Water Should You Be Drinking?

There isn’t a one-size-fits-all answer, but you can follow a simple guideline around hydration and exercise.
Before your workout: Drink about 500–600 mL of water two to three hours in advance. This ensures your body starts off properly hydrated.

During your workout: Aim for small sips every 15 to 20 minutes. For example, 200–300 mL each break, depending on your sweat rate and the environment.

After your workout: Replace the fluids you lost. Weighing yourself before and after a session can give you a rough idea of how much water to replenish. For every kilogram lost, drink about 1.2 to 1.5 litres of fluid.

Research published in the National Library of Medicine emphasises the importance of tailoring hydration to individual needs. Age, fitness level, gender, climate, and workout intensity all play a role.

The Role of Electrolytes

Sweating doesn’t just mean losing water; it also means losing essential minerals known as electrolytes. These include sodium, potassium, calcium, and magnesium. They help regulate fluid balance, muscle function, and nerve activity.

If you’re exercising for over an hour or in hot weather, consider drinking or eating snacks that replenish these. While water works for most people during short workouts, longer sessions or those with a high sweat rate may benefit from electrolyte-rich sports drinks.

Examples of foods high in electrolytes:

– Bananas (potassium)
– Nuts and seeds (magnesium)
– Yogurt (calcium)
– Salted foods like crackers or broth (sodium)

Hydration Mistakes to Avoid

1. Only drinking when you feel thirsty

By the time you’re thirsty, dehydration may have already started. Build hydration into your routine, especially before and during exercise.

2. Skipping hydration in cold weather

People tend to drink less when it’s cold, but winter workouts still cause sweat loss, especially during layered or intense sessions.

3. Overhydration

While rare, drinking too much water too quickly can cause your body’s sodium levels to become diluted (a condition known as hyponatremia).

Hydration and Exercise at Buzz Performance

At Buzz Performance, we take a practical approach to fitness. Hydration is a key part of that. We encourage members to bring a bottle to every class or ride and check in with our coaches if they notice signs of dehydration.
Some of our classes, such as spin sessions or longer endurance rides, require a more intentional approach to hydration. If you’re unsure what’s right for your routine, our team is happy to guide you.

You’ll also find hydration reminders and tips throughout the gym. They’re not just friendly suggestions; they’re backed by research and years of coaching experience.

Building Your Hydration Habit

Here are some actionable tips to help you stay on track:

– Start your day with water: Drink a glass first thing in the morning
– Set reminders: Use a bottle with time markers or phone alerts
– Track your intake: Keep a journal or use a hydration app
– Flavour your water: Add slices of lemon, cucumber, or mint to encourage more drinking
– Hydrate with meals: Drinking during meals helps digestion and keeps you consistent

Final Thoughts On Hydration and Exercise

Understanding how hydration and exercise work together can make a real difference in your training results and overall well-being. Whether you’re training for an event or simply staying active, a consistent hydration strategy will support your progress.

Don’t forget that our team at Buzz Performance is here to support you. Get in touch with us or speak to one of our coaches during your next visit.