Hydration for Athletes: What to drink and When
Stay Strong, Perform Hard, and Beat the Heat at MaxxFit
As temperatures rise, staying hydrated isn’t just about quenching thirst—it’s about performance, recovery, and safety. At MaxxFit, we see firsthand how dehydration can sneak up on even the most dedicated athletes. Whether you're chasing PRs, building endurance, or pushing through a grueling workout, proper hydration can be the difference between a strong session and a sluggish one.
Let’s break it down: what to drink, when to drink it, and why it matters.
Why Hydration Matters for Athletes
Your muscles are about 75% water. Dehydration—even as little as 2% of your body weight—can result in:
Decreased strength, speed, and power output
Muscle cramps and fatigue
Slower recovery post-workout
Reduced mental focus and increased perceived effort
Bottom line: you’ll feel weaker, tire faster, and recover slower. Not ideal when you’re trying to crush goals at MaxxFit.
When to Drink and What to Drink
1. Before Your Workout
What: 16–20 oz of water 1–2 hours before training
Why: You want to start your session already hydrated. If you're training in the morning, have a tall glass of water as soon as you wake up.
Optional: Add a pinch of sea salt or a low-sugar electrolyte tablet if you sweat heavily or train in the heat.
2. During Your Workout
What: Sip 7–10 oz of water every 15–20 minutes
Why: You're losing fluids through sweat and breath. If your sessions go over an hour or are especially intense, add electrolytes (sodium, potassium, magnesium).
Pro Tip: Avoid sugary sports drinks unless you're doing very long or high-volume training sessions. Instead, opt for a zero or low-calorie electrolyte mix—it keeps hydration up without spiking your blood sugar.
3. After Your Workout
What: 16–24 oz of water for every pound of sweat lost
Why: You need to rehydrate to recover. If you’re not tracking sweat loss, a good rule of thumb is to keep sipping for the next 1–2 hours post-training.
Bonus: Adding a pinch of salt and a squeeze of lemon or an electrolyte packet helps replenish what you lost during training. Combine this with a post-workout shake for maximum recovery.
Do You Need Electrolytes?
If you:
Sweat a lot
Train in a hot or humid gym
Feel sluggish or cramp easily
Are on a low-carb or keto diet
…then yes—you likely need extra electrolytes. Look for products that include sodium, potassium, magnesium, and calcium, and avoid anything loaded with sugar or artificial dyes.
MaxxFit Tip: Make Hydration a Habit
Keep a water bottle with you at all times. If you’re thirsty, you’re already behind.
Track your fluid intake like you track your macros or workouts.
Listen to your body. Dry mouth, dizziness, dark urine, and fatigue are early dehydration signs.
💥 MaxxFit Challenge:
Hydrate smarter this week. Try tracking your intake and adding electrolytes to your routine. Notice how your performance and recovery feel—and let us know at the front desk or tag us @MaxxFitGym.
Let’s beat the heat, stay fueled, and perform better—hydrated.