Water makes up most of your body and drives nearly every function, from regulating temperature to transporting nutrients. Even mild dehydration noticeably cuts your strength and endurance.
Why dehydration hurts performance
Losing about 2% of body weight through sweat can significantly reduce strength and endurance output, along with early fatigue, cramps and lower focus. For lifters that means fewer reps and worse form on your final sets.
How much is enough?
A general guideline is about 30–40ml of water per kilogram of body weight per day, plus extra to replace training sweat. The simplest check is urine color: pale yellow is fine, dark yellow means drink more.
How to drink around training
Sip steadily through the day rather than all at once. About 1–2 hours before training, drink 400–600ml. During training, sip 150–250ml every 15–20 minutes, especially in heat or long sessions. Afterward, replace what you lost — if convenient, weigh before and after; each 1kg lost is roughly 1 liter to replace.
When you need electrolytes
For sessions under an hour, plain water is enough. For sessions over 60–90 minutes, heavy sweating or hot weather, adding sodium and electrolytes helps maintain endurance and prevent cramps. There's no need for sugary sports drinks on short sessions.
Bottom line
Stay hydrated all day, sip regularly while training, and watch your urine color. It's simple, but it directly affects every set you lift.