“Hydration is more than water—fuel your workout with fluids that work.”

You know water is important—but what if you’re still feeling dizzy, crampy, or weak during your workouts? Hydration isn’t just about quantity. It’s also about timing, balance, and electrolytes.

Let’s fix your hydration game once and for all.

🌊 What Dehydration Really Does

Even 1-2% fluid loss (like a light sweat) can reduce energy, focus, and coordination. It’s one of the most overlooked reasons people feel tired mid-exercise.

🧂 Electrolytes Matter

When you sweat, you don’t just lose water—you lose sodium, potassium, magnesium, and chloride. These minerals regulate muscle contractions and nerve signals.

Hydration ideas:

• Add a pinch of salt and lemon to your water.

• Snack on bananas, oranges, or watermelon.

• Drink coconut water or electrolyte tablets (especially in hot weather or long workouts).

🕐 When to Drink

• Morning: Start your day with a full glass of water.

• Pre-workout: 1–2 cups about 30–60 mins before training.

• During: Sip as needed, especially if training over 45 mins.

• After: Replenish what you lost—check your sweat level and urine color.

📊 Check Yourself

Your urine should be pale yellow. If it’s dark or you rarely pee during the day, you’re probably dehydrated.

Smart hydration boosts performance, focus, and recovery. So instead of chugging water all at once, make it a steady habit—and give your body the minerals it needs to thrive.