More Than Just Hydration

A few years back, Nic Scudamore and I hosted a weekly podcast for our gym, Progression Fitness. The show was live-streamed in our Facebook group, and we’d take members' questions before and during the broadcast. Every single week, without fail, someone would ask about water intake. It became such a regular occurrence that it turned into an inside joke. We'd include it in the list of questions every time. The question was always the same: "How much water should I drink?" It's a great question, but we realized that simply giving people a number wasn't enough to create lasting behavior change.

So today, we're going deeper. This article isn’t just about how much water you should drink. It’s about why it matters. Once you understand the science and impact behind hydration, you’ll never look at your water bottle the same way again.

If you train hard, you’ve probably heard it a hundred times: “Make sure you’re drinking enough water.” It’s right up there with protein shakes and post-workout carbs in the gym advice hall of fame.

But water is more than just a hydration box to check. It’s an active player in your strength gains, energy levels, mental sharpness, and even how well your body burns fat. Most lifters, CrossFitters, runners, and weekend warriors only scratch the surface of what proper hydration can do. Let’s go deeper.

Why Water Is So Critical – Beyond the Obvious

Water isn’t just about quenching thirst or keeping your skin glowing. Here’s what it’s doing behind the scenes:

1. Powering Your Cells and Fueling Metabolism

Every cell in your body depends on water for the chemical reactions that keep you alive and thriving. Water is the medium where ATP (your energy currency) is produced in mitochondria. Without enough water, your cells literally can’t generate energy efficiently.

It also helps shuttle nutrients across membranes and get rid of waste. Imagine trying to fuel your car with thick sludge instead of gasoline. That’s your body without enough hydration.

2. Regulating Temperature Under Stress

When you exercise, your body gets hot fast. Water helps manage that heat by increasing blood flow to the skin, releasing sweat, and allowing heat to evaporate. If you’re dehydrated, this cooling system short-circuits, leading to faster fatigue and decreased power output.

3. Supporting Joints and Tissue Health

Water is a major component of synovial fluid, the lubricant in your joints. It's also crucial for the elasticity of your fascia and muscle tissue. Chronically underhydrated athletes often feel tighter, stiffer, and more injury-prone.

The Lesser Known Benefits of Water for Fitness Enthusiasts

1. Brain Gains: Focus, Mood, and Coordination

Mild dehydration, just 1 to 2 percent body weight loss from sweat, has been shown to impair cognitive function, reduce reaction time, and increase perceived effort during exercise. Hydration might be the missing link if you’ve ever felt foggy-headed or had trouble focusing mid-WOD or run.

2. Hormonal Health and Recovery

Water plays a surprising role in regulating hormones like cortisol and insulin. Dehydration increases stress hormone levels, raising perceived stress and slowing recovery. It can also blunt insulin sensitivity, meaning your body won’t process post-workout carbs as efficiently.

3. Fat Burning and Mitochondrial Efficiency

Water is necessary for breaking down stored fat (lipolysis). Studies show that hydration improves fat oxidation, especially during Zone 2 aerobic work. Mitochondria also rely on water-rich environments for optimal ATP production, which is critical for endurance, strength, and recovery.

4. Better Sleep Equals Better Gains

Your hydration levels affect sleep quality. Even mild dehydration can raise nighttime heart rate and increase wakefulness. That means less deep sleep, less growth hormone production, and slower recovery from training.

So How Much Water Do You Actually Need?

Forget the old “8 glasses a day” rule. It’s outdated and too generic.

Personalized Targets:

• General rule for active people: 0.5 to 1 oz of water per pound of bodyweight daily
(e.g., 160 lb athlete = 80 to 160 oz per day)
• Add 20 to 32 oz per hour of intense exercise or if you're training in the heat.
• If you eat a high-protein or low-carb diet, you need more water for digestion and metabolism.

What About Thirst?

Thirst isn't always reliable, especially during training. By the time you’re thirsty, you may already be dehydrated. A better gauge: aim for pale yellow urine and track consistency rather than moment-to-moment signals.

Advanced Hydration Strategies for Gym Goers

1. Preload Before You Train

Start your workouts hydrated. Drink 16 to 20 oz of water 1 to 2 hours before training. If you’re training first thing in the morning, drink 8 to 12 oz immediately upon waking.

2. Add Electrolytes, Not Just Water

Sodium, potassium, and magnesium are lost through sweat. Plain water alone, especially in large volumes, can dilute these electrolytes and lead to symptoms like muscle cramps, dizziness, or fatigue. Add a quality electrolyte mix or pinch of sea salt to your water, especially during long or hot sessions.

3. Post Workout Recovery

Rehydrate with 20 to 24 oz of water for every pound lost during training. If you’re not tracking bodyweight changes, a good rule of thumb is to drink until you’re not thirsty and your urine returns to a light color.

4. Morning, Meal, and Bedtime Timing

• Morning: Replenish fluid lost overnight
• Meals: Drinking before meals improves digestion and satiety
• Evening: Light hydration 30 to 60 minutes before bed helps with sleep without waking you to pee

Hidden Sources of Hydration

Your hydration doesn’t come from water alone. Whole foods play a role:

• Fruits and vegetables: Cucumber (96% water), watermelon (92%), spinach (91%)
• Metabolic water: Your body produces water when breaking down fat, carbs, and protein—about 250 to 350 mL per day, though not enough to replace drinking water.

Pro tip: If you’re eating a whole-food, plant-rich diet, you’re already ahead of the game.

Common Hydration Mistakes in the Gym World

1. Chugging massive amounts at once
   Leads to frequent urination and doesn’t allow your body to absorb it efficiently. Sip steadily instead.

2. Only drinking during workouts
   Preload and continue hydration throughout the day, not just during sweat sessions.

3. Neglecting electrolytes
   Especially common in endurance and high-heat training environments. Water needs mineral balance to work properly.

The Bottom Line

Hydration is not just about avoiding thirst. It's about optimizing performance, recovery, fat metabolism, focus, and hormone balance. As someone who trains regularly, you’re putting more stress on your body. That means water needs go way beyond the average person.

So next time you reach for your shaker bottle or prep your pre-workout, ask yourself: Did I hydrate for this session like I fuel for it?

See you in the gym!

JoshuaGrenell.com
Fitness First Book