The Science of Hydration 💧

Water is the foundation of performance, recovery, and overall health. Even mild dehydration (1–2% of body weight) can reduce power output, slow reaction time, and impair cognition.

How Much Water?

A practical target is 35 ml per kilogram of bodyweight. For a 70 kg person, that’s ~2.5 liters per day. Increase intake with training, heat, altitude, or high sweat rates.

Electrolytes

For long or sweaty sessions, add sodium (and sometimes potassium/magnesium) to maintain fluid balance and reduce cramping.

Make It Easy

Start your morning with a large glass of water.
Keep a bottle at your desk and in your gym bag.
Drink a bit before, during, and after training.

💡 Use the Hydration Calculator to get your personalized target.