Hydration and Performance: Why Water Matters More Than You Think
Even mild dehydration can reduce strength, focus, and endurance. Learn how to stay ahead of your thirst.
Dr. Maya Chen, RD · · 1 min read
Water makes up about 60% of the adult body and is involved in temperature regulation, nutrient transport, and joint lubrication.
Signs of dehydration
- Dark yellow urine
- Headache and fatigue
- Reduced exercise performance
- Dizziness
How much should you drink?
A common starting point is about 33 ml per kg of body weight per day, plus roughly 350 ml for every 30 minutes of exercise. Hot or humid weather increases your needs further.
Practical tips
- Keep a reusable bottle visible on your desk.
- Drink a glass of water with every meal.
- Eat water-rich foods like cucumber, watermelon, and oranges.
A note of caution
Drinking excessive amounts of water in a short time can cause hyponatremia. People with heart or kidney conditions should follow their doctor's fluid guidance.
Health disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider.
Dr. Maya Chen, RD
Contributor at fitbmicalc, writing evidence-based guidance on nutrition, training and healthy habits.