The Benefits of Drinking More Water for Fitness and Health
I used to think of water as an extra. I would drink it when I was really thirsty, but I never thought much about it. I was concentrating on getting adequate sleep, working out, and sticking to my diet. Often, in the afternoons, I would experience headaches, lose energy in the middle of an exercise, and have trouble with muscle cramps. I thought it was because I was working hard, but it was actually something far simpler.
During a very hard training session, I had my “aha” moment. I felt tired, weak, and like I couldn’t do my usual work. My trainer looked at me and asked, “How much water have you had today?” I felt embarrassed to say that I might have had one cup with breakfast. He said that I was probably dehydrated and that no amount of pre-workout or motivation could make up for the physical problems that occur from not drinking enough water.
That day, I began to treat water with the same care that I gave my food and exercise. I made a point to pay attention to my hydration for fitness, and the results were nothing short of amazing. My energy went up, my performance went through the roof, and those annoying health problems started to go away. If you’re working out hard at the gym but feel like something is stopping you, it might be in your water bottle.
Why Is Hydration for Fitness So Critical?
Water is the most important nutrient for your body, yet it’s also the one that people forget about the most. It takes up roughly 60% of your entire body weight and is involved in almost every function of your body. Its job becomes much more important when it comes to fitness.
Even losing just 2% of your body weight in fluid can make it hard for you to perform at your best. Your blood volume goes down, which makes it harder for your heart to pump blood to your working muscles. This makes you tired faster, less able to keep going, and weaker. It’s like trying to drive a car with dirty, heavy oil instead of clean, fresh oil. The engine has to do a lot more work to do the same thing.
The Surprising Benefits I Unlocked by Drinking More Water
I saw benefits that went beyond just not being as thirsty when I started to pay more attention to how much water I drank. These benefits have a direct effect on my fitness goals and the quality of my life as a whole.
1. My Workout Performance and Endurance Skyrocketed
This was the first and most important alteration. I learned that drinking enough water before, during, and after my workouts offered me more energy. I could do that extra set, run that extra mile, and lift more weight. You don’t get the feeling of hitting a wall during a workout anymore. When you work out, you need to drink enough water to make sure your muscles get the oxygen they need to work well and to help move nutrients to fuel your efforts.
2. Muscle Cramps and Soreness Drastically Decreased
I used to experience a lot of cramps in my legs and other muscles. I also had really bad delayed onset muscular soreness (DOMS) that made me limp for days. Water is important for keeping your joints lubricated and getting rid of the metabolic waste that builds up during exercise. My muscles felt more flexible, cramping happened less often, and it took me a lot less time to recuperate between sessions when I started drinking more.
3. My Energy Levels and Mental Focus Sharpened
The headaches that won’t go away and the afternoon slumps I talked about? They were gone. Dehydration is one of the main reasons people feel tired and foggy during the day. Your brain is made up of roughly 75% water, so even a little dehydration can make it work less well, making it harder to focus, stay awake, and remember things for a short time. My energy levels stayed steady all day since I drank enough. I also felt sharper cognitively at work and in the gym.
4. It Supported My Weight Management Goals
Water is a secret tool for keeping your weight in check. First, having a glass of water before a meal will make you feel fuller, which can help you eat less. Second, drinking enough water can help your metabolism work better. It takes extra energy for your body to reheat the water to body temperature. These tiny changes won’t make you lose weight quickly, but they will help you lose weight over time.
Practical and Easy Tips to Stay Hydrated
It’s one thing to know you need to drink more water; it’s another to actually do it. Here are the easy ways I made sure I drank enough water every day:
- Carry a Water Bottle Everywhere: This was the biggest alteration. I bought a reusable 32-ounce bottle and made it a point to always have it with me, especially at the gym, in the vehicle, and at my desk. Seeing it all the time is a good way to remember to drink. I wanted to fill it up two to three times a day.
- “Bookend” Your Day with Water: I made it a habit to drink a full glass of water shortly after I wake up and another one about an hour before I go to sleep. This gets your day off to a good start by keeping you hydrated and replacing fluids you lost while you slept.
- Set Timed Reminders: At first, I set hourly alerts on my phone that just stated “Drink water.” The habit became habitual after a few weeks, and I didn’t need the alarms anymore.
- Infuse It with Flavor: Add some natural flavor to plain water if you think it’s dull. I like to put slices of lemon, cucumber, or a handful of mint leaves in my bottle. A slice of orange or some berries can work well. It tastes good and makes it simpler to drink.
- Eat Your Water: Remember that food can also keep you hydrated. A lot of fruits and vegetables contain a lot of water. Snacks that are good for you and keep you hydrated include watermelon, cucumbers, strawberries, celery, and oranges.
Are You Drinking Enough?
The ancient maxim of “eight glasses a day” is a good place to start, but how much water you need depends on how active you are, the weather, and how big you are. Active people should try to drink half of their body weight in ounces per day. If you weigh 150 pounds, you should drink at least 75 ounces of water every day, and even more on days when you work out hard.
You may also tell if you are hydrated by the color of your urine. It should have a light yellow color, like straw. If it’s dark, you definitely need to drink more.
Your Challenge: Prioritize Hydration This Week
When I stopped seeing water as an option and started seeing it as sustenance, my fitness journey really took off. One of the easiest and best things you can do to boost your health, performance, and energy is to drink enough.
Don’t just believe what I say. Give it a shot. This week, you need to use one of the strategies above to intentionally pay attention to how much water you drink. Take a water bottle, set a timer, and pay attention to how your body feels. You might find that you can do things better than you thought you could.
What’s your best trick for staying hydrated? Share your tips in the comments below!
