When it comes to performance, most people think about food and training first but water is often the missing link. Even being slightly dehydrated can affect your energy, endurance, focus, and recovery.

The good news? With a few smart hydration habits, you can keep your body performing at its best.

1. Start the Day Hydrated

Your body loses fluid overnight through breathing and sweating, so waking up already behind on hydration is common. Start your day with a glass of water before your morning coffee, it’s a simple way to top up your fluids.

2. Don’t Just Chug, Sip

Chugging a litre of water all at once isn’t as effective as sipping regularly throughout the day. Your body absorbs fluids better in smaller amounts, and you’ll avoid that uncomfortable sloshy feeling before training.

3. Match Fluids to Your Training

Not every session calls for the same hydration strategy.

• Light/short sessions (<60 minutes): Water is usually enough.

• Moderate to intense sessions (60–90 minutes, especially in the heat): Add electrolytes to replace what you sweat out.

  
  

• Endurance sessions (90+ minutes): Include fluids, electrolytes, and some carbs for sustained energy.

4. Keep It Simple with Electrolytes

You don’t need to rely on sugary sports drinks with lots of additives. Look for options with sodium, potassium, and magnesium or try coconut water with a pinch of salt, or a homemade mix of water, citrus juice, and a drizzle of honey.

5. Use Thirst and Urine Colour as Guides

Your body is pretty clever at telling you when it needs more fluid. If you’re thirsty, don’t ignore it. Another quick check: your urine should be a pale straw colour. Dark yellow means drink up.

6. Pre- and Post-Training Top-Ups

• Before: Aim for 300–500ml of water in the 2 hours leading up to training.

• After: Replace what you’ve lost, water plus a balanced meal (including sodium) is usually enough. For heavy sweaters or hot conditions, electrolytes can speed up recovery.

7. Make Hydration Easy

• Keep a water bottle with you.

• Set reminders if you forget to drink during busy days.

• Add fresh fruit, cucumber, or mint to water if you find it boring.

• Practice your hydration strategy during training, never wait until event day to figure it out.

Key Takeaway

Hydration isn’t just about drinking more water, it’s about drinking the right amount, at the right times, with the right balance. By staying on top of fluids throughout the day and matching your hydration strategy to your training, you’ll notice better energy, sharper focus, and faster recovery.