Let’s face it, we’re all on the go, as busy as ever and trying to do more with less.

So when we carve out time to get a workout in, we want to make sure that we are getting as much out of it as we can. In our posts you will find many tips on how to rock your workout, but there is probably one simple thing you can do to maximize your efficiency in workouts and speed up recovery…


Being properly hydrated will directly impact how much you will take away from your workouts and how well you will perform. Why? Our bodies are estimated to be between 60-70% water, and our muscle tissue is approximately 75% water.

With that being said, the single most important factor in athletic performance is proper hydration.

During workouts, water regulates body temperature, transports oxygen to cells, protects your joints and muscles, as well as allowing for optimal muscular contraction and power output.

It is said, that for every 1% loss in hydration levels, that your athletic performance is hindered 10-12%!

Thankfully staying hydrated is the EASIEST thing you can do for your performance. Let’s face it, proper nutrition takes time and planning, workouts are extremely difficult, and developing skills or strength take a lot of hard work and dedication.

How hard is it to stay hydrated?

Not at all!

How Much Water Do You Need To Drink?

Every day you need to drink at least half your body weight in ounces.

For example, if you weigh 150 pounds you need to be taking in 75 ounces daily. On the days you have workouts, add an additional 16-20 ounces to your total for every hour you are working out because we lose water while we workout. As a frame of reference a gallon of water is 128 ounces or 16 eight ounces glasses of water.

If this seems like a lot, then chances are you are already dehydrated. If you are going to chart anything in your CrossFit journey, chart water! Carry a water bottle that is convenient for you everywhere you go. Know how much you need to be taking and chart it everyday. You will be astounded and pleased with what proper hydration will do for your workouts and recovery.

Here are some signs that you are dehydrated:

  • Thirst and dry mouth. If you are thirsty, you are DEHYDRATED!
  • Day time fatigue
  • Achy muscles and joints
  • Headaches
  • Urine color is not clear
  • Sluggish during workouts

We recommend you keep a water bottle with you everywhere you go. This will be the easiest and single most important thing you do for your fitness success. So next time you see someone carrying around one of those ridiculously large jugs of water to your class, they are going to be ready to rock their workout.

Are you?