And Why It’s Not Just About the Water
More Than Just Quenching Your Thirst
You’ve probably heard it a million times: “Drink more water.”
And yes — hydration is absolutely critical for your health and fitness. But here’s the part that often gets left out: water alone isn’t enough.
To actually hydrate your body and make that water work for you, you need electrolytes — things like sodium, potassium, and magnesium. Without them, your body can’t hold onto the water you’re drinking, and it won’t do its job as effectively.
Why Hydration Matters for Fitness
Staying hydrated impacts way more than just whether you feel thirsty:
- Energy Levels – Even mild dehydration can tank your performance, making workouts feel harder than they should.
- Muscle Function – Muscles are about 75% water. Without enough fluids and electrolytes, they cramp, fatigue, and recover slower.
- Temperature Regulation – Water helps keep your body cool during workouts. Dehydration = overheating risk.
- Brain Power – Focus, mood, and reaction time all dip when you’re running low on fluids.
Hydration is like oil in your car engine. Without it, things start breaking down fast.
Why Water Alone Isn’t Enough
Here’s the catch: if you’re sweating a lot (hello, tough workouts), plain water can actually dilute your electrolyte balance. That’s when you start to feel sluggish, crampy, or “off,” even if you’ve been drinking plenty of water.
Sodium is especially important. It helps your body hold onto the water you drink and move it into your cells, where it’s needed most. Without it, water just passes through you.
That’s why athletes — and everyday people who work out — need a mix of water and electrolytes to stay properly hydrated.
Practical Hydration Hacks
You don’t need fancy (or sugary) sports drinks to stay hydrated. Here are a few simple strategies:
- Add a Pinch of Salt – A small pinch of sea salt in your water can help with absorption, especially before or after sweaty workouts.
- Eat Your Electrolytes – Bananas (potassium), spinach (magnesium), and lightly salted foods can support balance.
- Use Low-Sugar Electrolyte Mixes – Keep packets in your gym bag for longer or hotter workouts.
- Hydrate Early, Not Just During – Start your day with a glass of water + electrolytes so you’re not playing catch-up.
- Check Your Pee – Light yellow = good. Dark = drink up. Clear all day long? You may need more electrolytes.
Hydration + Nutrition = Performance
Remember: hydration is part of the bigger picture. Drinking water alone won’t transform your fitness — but water combined with the right electrolytes, smart nutrition, sleep, and consistent training will.
It’s not about chasing perfection. It’s about supporting your body so it can perform, recover, and feel its best.
Takeaway
Water is key, but it’s only half the story. If you want to get the most out of your workouts, recover faster, and feel better all around, think hydration + electrolytes.
👉 Not sure how to put all the pieces together? That’s where coaching comes in. Book a No Sweat Intro and let’s build a nutrition and fitness plan that works for your body and lifestyle.
📚 Sources
- Sawka, M. N., & Coyle, E. F. (1999). Influence of body water and blood volume on thermoregulation and exercise performance. Exercise and Sport Sciences Reviews, 27, 167–218.
- Kenefick, R. W., & Sawka, M. N. (2007). Hydration at the work site. Journal of the American College of Nutrition, 26(sup5), 597S-603S.
- Casa, D. J., et al. (2010). National Athletic Trainers’ Association position statement: Fluid replacement for athletes. Journal of Athletic Training, 45(3), 385–390.
- Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458.