We have all heard of the 30-day Water Challenge, in which you drink a gallon of water a day for 30 days straight. It seems counter-intuitive that drinking water would be a challenge but most of us don’t consume enough water.

Why’s it so important to drink water?

Considering your body is 60% water, EVERYTHING your body DOES involves water. Water is important for circulation, digestion, and body temperature regulation and without enough water, your cells get congested, your skin can’t detox, and your bladder and kidney won’t work right.

Dehydration saps motivation, increases fatigue and harms your body’s temperature control ---- Everything you want to avoid if you want to get the most from your training!

When you start to feel thirsty, you’re already 2% dehydrated. Because water makes up 75% of all muscle tissue and 10% of fatty tissue, dehydration at even a minimal level can impact performance.  A drop of 1.5% in water levels translates to a drop of 10% of your maximal strength1.

A 5% to 10% loss of body water decreases plasma and blood pressure forcing your heart and respiration to increase in an effort to compensate. As a result, body temperature rises and you sweat even more. Powerful electrolytes and nutrients like sodium and potassium are lost through sweat, and when they start, you’ll know it! Headaches, nausea, muscle cramps, achy joints and fatigue, sound familiar after an intense workout? These are all signs of moderate dehydration.


If you feel the need to reach for the water bottle during your workout, then it’s too late. Feeling thirsty in a workout is a sign of poor preparation. Hydration BEFORE class and AFTER will affect how you’ll feel DURING the workout. To operate at peak performance, you need to make sure you are getting enough water throughout the day.

So how much is enough?

The general rule of thumb is to drink 16 ounces of water each hour with intense training programs. Balancing out your water consumption throughout the day will help maintain electrolyte levels for peak performance.

  • Your bodyweight (lbs) x 0.5 – 1.0 = the number of ounces of water you should drink per day
  • 15 - 20 ounces TWO hours PRIOR to training
  • 10 – 16 ounces 15-30 minutes before training

Don’t forget the Post Workout Water! Water helps move waste products and toxins from our joints and muscles, reducing pain, improving flexibility, and reducing recovery time. Electrolyte balance shifts during a workout and not consuming enough water after training will affect the next day’s workout.

Good hydration is important for overall health and peak performance. Don’t underestimate your intake! It’s a lot easier to train hard when you are hydrated well