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Importance Of Hydration For Exercise Performance & Recovery, Expert Weighs In

Proper hydration can improve exercise performance, help prevent injury, and aid in recovery. 

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Apr 06, 2023 09:30 IST
Importance Of Hydration For Exercise Performance & Recovery, Expert Weighs In

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Hydration is essential for overall health and well-being, and it is especially important for those who engage in regular exercise. Proper hydration can improve exercise performance, help prevent injury, and aid in recovery. 

We spoke to Mayank Gupta, Co-Founder, HDOR, an organisation that runs fitness challenges including running and cycling. He explained the importance of hydration for exercise performance and recovery.

Water Consumption & Exercise Performance

Hydration is important during exercise for several reasons. Staying hydrated can improve your workout performance. Your body can control its temperature more effectively when you are sufficiently hydrated, which enables you to exercise for longer periods without being overheated.

Why Is Hydration Important 

Hydration is important for sustaining blood volume in addition to controlling the body temperature. Your muscles need higher blood flow while you work out so that oxygen and nutrients can reach them. Your blood volume may decrease if you are dehydrated, making it more difficult for your muscles to receive the fuel they require to function at their peak. 

Proper hydration can help in preventing cramps and other types of muscle weariness. Your muscles are more likely to cramp and tyre when you are dehydrated, which can be uncomfortable and bad for your workout.

Also Read: Drinking Too Much Water? Learn How Overhydration Can Affect Your Health

Benefits Of Water On Workout Recovery

Hydration becomes even more crucial for healing once your workout is completed. Sweating causes you to lose fluids, which you must replace for your body to recover properly after exercise. Post workout drinking enough water can help reduce muscle soreness and inflammation, allowing you to recover more rapidly and resume your next activity sooner. Your muscles can heal and regenerate more effectively when they are well-hydrated, which can help you get better results from your workouts.

Tips For Staying Hydrated During Exercise

Now that you understand the importance of hydration for exercise performance and recovery, it's time to talk about how to stay hydrated during your workouts. Here are some ways you should follow to help you stay properly hydrated:

Hydrate yourself before, during, & after the workout

Two to three hours before your workout, consume at least 16 to 20 ounces of water or a sports drink. Then, 8 to 10 ounces before your workout. Drink 7–10 ounces of water every 10–20 minutes while working out, and make an effort to consume another 8–10 ounces of water within 30 minutes of finishing.

Monitor your urine colour

Your urine should be pale yellow or clear. If it is dark yellow, it may be a sign that you are dehydrated and need to drink more fluids.

Also Read: Does Your Body Have Enough Water? Look Out For These Symptoms Of Dehydration

Pay attention to your thirst

If you are thirsty, drink fluids immediately. Don't wait until you feel dehydrated to start drinking.

Consider drinking a sports drink

Sports drinks can help replenish electrolytes lost through sweating and can be especially beneficial for longer workouts or intense exercise sessions.


Hydration is crucial for workout performance and recovery, to sum up. Drinking enough water can improve your workout performance, help you avoid injuries, and speed up your recuperation. Drink lots of fluids before, during, and after your workouts, keep an eye on the colour of your urine, pay attention to your thirst, and think about consuming a sports drink to stay adequately hydrated. You may make sure that you are adequately hydrated and prepared to maximise the benefits of your workouts by following these suggestions.