{"id":10282,"date":"2025-09-16T16:45:08","date_gmt":"2025-09-16T22:45:08","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=10282"},"modified":"2026-02-15T13:13:57","modified_gmt":"2026-02-15T20:13:57","slug":"dehydration-can-hurt-your-workout-results","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/09\/16\/dehydration-can-hurt-your-workout-results\/","title":{"rendered":"Dehydration Can Hurt Your Workout Results"},"content":{"rendered":"

Dehydration can hurt your workout results not only during your workout, but also afterward as you begin recovery for your next workout. Scroll down to read this expert post from Denis Faye, M.S.<\/a>,<\/strong> and find out why hydration is such an important part of your training.<\/p>\n

\"Dehydration<\/p>\n

When\u2019s the last time you were reminded of the importance of proper hydration during exercise? Odds are fairly recently. In fact, it\u2019s almost customary, after chugging a mouthful of sports drink, to offer a chirpy \u201cstay hydrated!\u201d to our fellow exercisers.<\/p>\n

So we all know it\u2019s good for us, but why? And even more importantly, did you know that\u00a0proper hydration\u00a0has a huge impact on athletic performance?<\/p>\n

OK, so maybe it\u2019s a stretch to say that nailing your workout takes priority over not dying of dehydration. But still, knowing that fluid replacement can dial up your workouts \u2014 and your results \u2014 is a powerful motivator, so let\u2019s take a closer look.<\/p>\n

Why Proper Hydration Matters for Your Health<\/strong><\/h2>\n

\"Athlete<\/p>\n

We\u2019re made up of about 50\u00a0percent or 60\u00a0percent water, so hydration plays all sorts of roles in our bodies.<\/p>\n

It\u2019s required for several reactions inside cells. It transports materials throughout the body. It acts as a solvent and a lubricant for organs and joints. It\u2019s thermoregulatory. And, it\u2019s crucial for keeping the cardiovascular system operating.<\/p>\n

Furthermore, we have a bad habit of dying without water, usually in 7 to 10 days \u2014 even less if we exercise since the resulting perspiration means increased water loss.<\/p>\n

Considering we\u00a0take in water every day\u00a0via the beverages and foods in our diet, forgetting to hydrate during your 60-minute workout probably isn\u2019t a death sentence \u2014 but before you write off the fitness industry\u2019s constant push for hydration as a ploy to sell\u00a0sports drinks\u00a0and\u00a0fancy bottles, keep in mind that you might survive without focusing on proper performance hydration, you certainly won\u2019t thrive.<\/p>\n

The amount of water (and electrolytes) you have in your system directly impacts your physical and mental abilities on the playing field,\u00a0road, track,\u00a0plyo mat, or wherever else you hit it.\u00a0Beachbody Performance Hydrate<\/a><\/strong>,\u00a0<\/b>a supplement\u00a0specially formulated for all-out performance, boasts an optimal balance of\u00a0carbohydrates\u00a0and\u00a0electrolytes\u00a0that quickly replaces what\u2019s lost, so you can stay hydrated when you\u2019re exercising.<\/p>\n

Why Proper Hydration Matters When You Work Out<\/strong><\/h2>\n

The most obvious role water plays in exercise is to cool you down. The reason you perspire during exercise is the same reason an engine heats up when you drive a car. Generating energy creates heat.<\/p>\n

When you work out, your\u00a0metabolism\u00a0increases to create more energy, raising your core body temperature. To help bring that temperature down, you\u00a0perspire.<\/p>\n

How much you sweat depends on your genes, exertion level, and external situation. Generally, people turn over between half a gallon to two gallons of water a day \u2014 much of which evaporates \u2014 but people in\u00a0extreme heat situations\u00a0or doing extreme exercise can lose up to five\u00a0or six\u00a0gallons.<\/p>\n

What\u2019s more, when you sweat, you lose electrolytes, which comes with its own batch of issues \u2014 the most obvious of which is\u00a0cramping.<\/p>\n

But water plays a bigger role than just cooling you down when you work out. It\u2019s crucial to keeping your cardiovascular system running smoothly. When the water content in the body drops, so does blood volume.<\/p>\n

This means the cardiovascular system delivers less blood to muscles; they get less oxygen and are slower to flush waste products.<\/p>\n

They also get less blood sugar, which means they use up glycogen stores quicker (meaning you\u2019ll\u00a0bonk\u00a0faster). And less blood volume also impairs your skin\u2019s ability to sweat, so your core temperature rises.<\/p>\n

All and all, this means your body has to work harder to achieve less.<\/p>\n

Research Shows the Importance of Proper Hydration<\/strong><\/h2>\n

\"Woman<\/p>\n

There\u2019s no shortage of research supporting this. A number of studies have shown\u00a0dehydration diminishes muscle strength and power<\/a>\u00a0and\u00a0inhibits high intensity endurance significantly<\/a>, even when subjects lost as little as 1\u00a0percent of their weight in water.<\/p>\n

In one\u00a0study<\/a>, fluid loss equaling 2 percent body weight appeared to reduce running performance by 5 percent at both 5,000m and 10,000m \u2014 that\u2019s like losing well over a minute on your three-mile run time.<\/p>\n

Another study showed that with 8 percent dehydration, participants walking to exhaustion lasted 55 minutes \u2014 as opposed to 121 minutes when hydrated.<\/p>\n

Dehydration can also impact your brain, with research showing that\u00a0losing 2\u00a0percent or more of your body weight<\/a>\u00a0in water\u00a0negatively impacts hand-eye coordination, emotional state, and decision-making\u00a0\u2014 none of which you want to happen when you\u2019re dropping into a 10-foot wave or hammering a single track on your mountain bike at 30 miles per hour.<\/p>\n

So next time the yahoo warming up next to you at the half marathon quips \u201cStay hydrated!\u201d keep in mind this isn\u2019t just canned advice to be filed next to \u201cDon\u2019t eat 30 minutes before you swim\u201d and \u201cOnly cardio burns fat.\u201d<\/p>\n

He\u2019s actually giving you rock-solid advice that will improve your health, your power, your endurance, and your thinking. He also might be giving you the secret weapon that\u2019ll help you beat his sorry butt across the finish line.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Dehydration can hurt your workout results not only during your workout, but also afterward as you begin recovery for your next workout. Scroll down to read this expert post from Denis Faye, M.S., and find out why hydration is such an important part of your training. 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