Having a hard time finishing your workout? Maybe it feels like that 45-minute spin class should be 20 instead. Or those last reps might leave you so destroyed that you don’t even have the energy to stretch after. Then, you’re left sore for days and struggle to stay consistent because you’re just so tired all the time.
If you can relate, it might not just be life stress getting in the way — a big part of it could actually be how hydrated you are. Our water levels have way more of an impact on us than we realize. Even the smallest drop in our body levels can have dramatic effects.
Water changes everything from our energy levels, mood, immune system, muscle gain and recovery, and endurance. We don’t even know that most of us are going through our lives extra tired because we’re not drinking enough. It’s hard to tell when you’re dehydrated (until it gets so bad that you notice your mouth is dry).
But when you’re properly hydrated? That’s when you’re most likely to crush your workouts, recover faster, manage your weight more easily, and get stronger (and feel more alert, stable, and focused, to name a few).
Sure, we all know we “should drink more water”. But that doesn’t mean we’re going to do it. We need a strong enough “why” and practical, actionable ways to make it happen.
Read on to learn exactly how dehydration affects you and signs to look out for so you can avoid the negative effects of even slight dehydration. Plus, simple tips to get more liquid in your day without effort.
Since our bodies are about 40-62% water, you can imagine that water is necessary for pretty much every bodily function. Everything from digestion to brain function and a more stable mood. For example, a study of over 3300 adults found that those who drank the least amount of water doubled their risk of depression and anxiety.
Read this article on how strength training positively impacts your mental health.
While water is essential for daily life, it’s even more important when you’re active. For example, water is about 76% of our muscle mass. When you're working out, you're asking your body to work even harder, and that means it needs all the help it can get. Here’s how it impacts your fitness:
Dehydration reduces your blood volume, meaning less oxygen and nutrients reach your muscles, making them tired out more quickly. It also disrupts your electrolyte balance, leading to cramping and muscle fatigue.
Water is also essential for sending nutrients to your muscles so you get the energy you need to push through. It also helps your tissues absorb nutrients so that your cells can actually use what you’re eating. Without proper nutrition, your energy levels just won’t last.
Water regulates your temperature so that you sweat and maintain internal homeostasis. Sweat helps you cool down by releasing moisture that evaporates into the air. This evaporation absorbs the heat from your skin, lowering your temperature so you don’t get as fatigued from the heat (which is why exercising feels easier in cool or breezy environments).
But sweating also means you’re losing fluids. That’s why it’s so important to drink more water while working out: You will lose water when active — and more if it’s a very intense and long workout or hot environment.
Your joints depend on water to stay lubricated and help you avoid pain and injury. For example, synovial fluid, which cushions your joints, relies on water to maintain its viscosity and effectiveness. Without enough hydration, you get more friction and pain.
If you’re experiencing knee pain, however, another issue could be lacking enough muscle strength in your legs and knees.
Learn more about building leg muscles to avoid knee pain in this article on strength training.
It’s not always your motivation levels that are making you feel like you’re dragging behind. When you start hydrating your body, you can notice a domino effect of positive effects, such as:
Struggling with fatigue during workouts? A personal trainer can help you optimize your hydration, nutrition, and training plan so you can stay energized, recover faster, and reach your fitness goals without burning out.
Active people are recommended to have more water than sedentary people. While exact amounts differ per person, around half an ounce to a full ounce of water per pound of body weight daily can work (and more when working out). How intense and long your workouts also impact your water needs. Plus, don’t forget your climate and other individual factors (age, health, etc.). Here are some tips to make sure you get enough:
Aim to drink around 16-20 ounces of water in the 1-2 hours leading up to your workout. This is a preventative measure that gives your body enough time to absorb the fluids and be ready for your workout.
Drinking water throughout your workout can help prevent overheating and muscle fatigue. Try getting 2-8 ounces every 15-20 minutes, especially if you’re going at a high intensity or working out longer than 60 minutes. If you sweat a lot or do intense and long workouts, you could also think about a sports drink with electrolytes.
Aim to get around 20 ounces of water after finishing a workout. You can also grab an electrolyte-rich drink like coconut water or have a snack to rebalance both your electrolytes and your muscles’ sugar (glycogen) stores. Without re-energizing, your muscles become fatigued and don’t get the energy they need to grow. A snack option might be a handful of almonds and a banana for magnesium or some Greek yogurt with berries for calcium and antioxidants.
Part of the reason why water keeps you so energized is that it helps your body absorb and use nutrients. It works to break down the food you eat and transport essential vitamins, minerals, and amino acids to your cells. Without enough hydration, those healthy meals might not have their full impact.
Hydration and nutrition also go hand in hand when it comes to sweaty workouts. You’re losing minerals like sodium, potassium, and magnesium when you sweat. These nutrients are key for muscle function, nerve transmission, and fluid balance. That’s why it’s helpful to have some electrolyte-rich foods after exercise, like a leafy green salad with nuts, seeds, and legumes, or some trail mix to hold you over until your next meal.
Check out this article on how to create a healthy post-workout meal.
It’s all too easy to forget about drinking water. Here are some of the things we unconsciously do that put our bodies out of balance:
Sometimes, the hardest part of improving your fitness isn’t just physical—it’s mental. If fear or hesitation is holding you back, our free guide can help you break through those mental blocks and build lasting fitness habits.
While “staying hydrated” and following all the health tips out there can feel overwhelming, it doesn’t have to. At trainwell, we take the time to create a holistic approach that calms you instead of stressing you out even more. There’s no drill sergeant yelling at you to do more reps — everything is suited to you and your needs.
Our personal trainers help you create habits that are both sustainable and fun. They can give you guidance on hydration and electrolyte balance with your nutrition to get the most from your workouts (with the least amount of overwhelm). Plus, you get accountability and consistency from someone you enjoy talking to (because yes, you can choose a trainer based off their personality).
Curious to see the difference a trainwell trainer can make to your health and fitness? Try the free 14-day trial and see for yourself.
Written by Jennifer Olejarz.
