HYDRATION DURING HOT MONTHS
Water isn’t just a workout essential — it’s a vital component of everyday health. Our bodies are made up of around 60% water. Every cell, tissue and organ depends on proper hydration to function efficiently. From regulating temperature to aiding digestion, water plays a key role in keeping your body running smoothly.
Yet despite how important water is, an estimated 75% of Americans are chronically dehydrated. Even mild dehydration can take a toll, causing symptoms like fatigue, headaches, dizziness, nausea, low energy, and even mood and cognitive changes. For athletes, dehydration can compromise muscle function, flexibility, endurance and mental focus, directly affecting performance and increasing the risk of injury.
How much water do you need every day?
The National Academies of Sciences, Engineering and Medicine recommends the following general daily water intake:
Women: ~2.7 liters (about 9 cups) of total fluids per day
Men: ~3.7 liters (about 13 cups) of total fluids per day
This includes water from all beverages and food sources. (About 20% of daily fluid intake typically comes from food.) However, these are baseline guidelines. Your personal hydration needs will vary depending on factors such as body size and weight, age, and diet.
Climate, humidity and physical activity level will also impact how much water you need each day. Your body loses water when you sweat, and you sweat more in the summer and when you work out, so you will need to drink more to replenish those fluids — especially if you train at Freight House. We like to open our garage doors for a good sweat session (though we do turn on the AC during excessively hot days).
Hydration tips for training days
Proper hydration is critical before, during and after working out. Water helps transport nutrients, regulate body temperature and maintain blood volume — all essential during exercise.
When you're dehydrated, your heart has to work harder to pump blood, and your muscles may fatigue more quickly. Even a 2% drop in body water can impair physical performance and reaction time. Remember, these are general recommendations. Listen to your body for cues if you need to up your water intake to get back to baseline hydration:
2–3 hours before exercise: Drink 16–24 oz (0.5–0.7 liters)
15–30 minutes before: Optionally add another 8 oz (0.25 liters) if it’s hot or if you’re already sweating
Every 15–20 minutes during exercise: Drink 7–10 oz (200–300 mL)
Immediately after: Replenish with 16–24 oz (0.5–0.7 liters) for every pound lost through sweat (weighing yourself before and after a workout can help estimate)
Hydration tips for every day
Hydration is a daily habit, not just something you think about at the gym. Whether you’re training hard or taking a rest day, your body needs water to stay energized, focused and functioning at its best.
Start your day with a glass of water to “wake up” your system after hours without fluids.
Sip water regularly throughout the day, not just when you feel thirsty. (If you reach the point of thirst, you’re already on your way to dehydration.)
Carry a reusable water bottle to make drinking more convenient.
Eat water-rich foods like cucumbers, melons, citrus fruits and leafy greens.
Set hydration reminders or use an app if you forget to drink water regularly.
Pay attention to urine color. Pale yellow is a sign of good hydration; dark yellow means you likely need more fluids.
One way to optimize your hydration is to add electrolytes to your water. We sell a brand at the gym we trust and can get behind. Whether you’re just a sweaty individual, pregnant/breastfeeding or planning a run after training, our bones are reservoirs for salt, and we need more of it. We love LMNT for that reason. Come in a few minutes before your next class to buy a packet and boost your hydration!