Hydration: What You Need To Know

Why Water is Your Wellness MVP

Staying hydrated might be one of the simplest things you can do for your health—and yet so many of us overlook it. From improving energy levels to optimizing performance at the gym, proper hydration touches nearly every part of your body’s functioning. Here’s what you need to know about why it matters, how much to drink, and tips to keep your hydration game strong.

Why Hydration Matters

Water isn’t just something you drink—it’s your body’s lifeline. Your body is made up of 50-60% water!

Drinking water helps with:

• Cellular function

• Nutrient absorption

• Temperature regulation

• Joint lubrication

• Digestion

• Brain performance and mood stability

Even mild dehydration (just 1–2% water loss) can affect mental focus, fatigue, and physical performance.

How Much Water Do You Need?

Daily water needs can vary depending on your body size, activity level, and environment. A good general starting point –>

Pro tip: If you’re exercising regularly or sweating a lot, you may need even more to replenish fluids. Electrolyte balance also matters—especially after long or intense sessions.

Our recommendations to our clients is to try to drink at least 1/2 of your body weight in oz per day. Example: 150lb women should be aiming for 75oz of water per day. We suggest buying a 30oz water bottle and keeping that with you at all times and refill throughout the day.

Signs You Might Be Dehydrated

Watch for these cues your body might be asking for more water:

• Dry mouth or skin

• Headaches or dizziness

• Fatigue or sluggishness

• Dark yellow urine

• Muscle cramps

• Poor recovery after workouts

Hydration Boosters

While plain water is king, you can also hydrate with:

• Herbal teas

• Coconut water & Electrolyte supplements (like LMNT or Liquid IV)

• Fruits like watermelon, strawberries, and oranges

• Vegetables like cucumber and celery

• Smoothies with high water content

Avoid sugary sports drinks unless you’re in endurance mode—they can add unnecessary calories and spike blood sugar.

Easy Tips to Stay Consistently Hydrated

• Keep a reusable bottle with you at all times

• Drink a full glass of water upon waking 

  • I’ve recently started adding a half scoop of electrolytes into my morning water to start the day, especially during the summers in NC where it’s 90% humidity at 5am

• Set reminders or hydration goals in your fitness app

• Add citrus slices or mint to make water more appealing

• Drink before, during, and after workouts

Bottom Line

Hydration isn’t just about avoiding thirst—it’s about showing up for your body with the basics it needs to function, recover, and thrive. Whether you’re chasing gains in the gym, aiming for mental clarity, or just trying to feel better day-to-day, prioritizing water is an easy, game-changing habit.

So bottoms up—your next glass might just be the start of your best day yet.