Hydration · 4 min read
Hydration Guide: Why Water Matters More Than You Think
Hydration affects energy, performance, recovery, and even appetite. Here's how to stay on top of it.
Hydration & Performance
Even mild dehydration can reduce strength, endurance, and focus during workouts. Staying hydrated helps maintain performance and supports recovery between sessions.
How Much Water Do You Need?
A general starting point is around 30-35ml per kg of bodyweight per day, with additional intake on training days or in hot climates. Thirst, urine color, and energy levels are good practical indicators.
Hydration & Hunger
Thirst is sometimes mistaken for hunger. Staying consistently hydrated throughout the day can help with appetite regulation, especially during a fat loss phase.
Practical Tips
Carry a reusable water bottle, drink a glass of water with each meal, and set reminders if you struggle to drink enough throughout the day.
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