Staying Hydrated While Training: Your Key to Optimal Performance

Staying Hydrated While Training: Your Key to Optimal Performance

Staying hydrated during your fitness routine is crucial - especially in these hot summer months. 

Hydration plays a vital role in maintaining energy levels, supporting muscle recovery, and enhancing overall performance. 

In this blog post, we dive into the importance of hydration, the best drinks to keep you hydrated, and how to remind yourself to stay hydrated.

The Importance of Hydration in Training

  • Maintains Energy Levels: Water is essential for metabolizing stored energy. Dehydration can lead to fatigue, reducing your ability to train effectively, and making you more prone to injury.

  • Supports Muscle Recovery: Adequate hydration helps in the transportation of nutrients to your muscles, aiding in their recovery and growth.

  • Regulates Body Temperature: During intense workouts, your body temperature rises. Water helps cool your body down, preventing overheating.

  • Prevents Cramps: Dehydration can lead to muscle cramps, which can hinder your workout and progress.

  • Enhances Performance: Overall, staying hydrated can enhance your performance, allowing you to train harder and longer.

Hydration Drinks for Optimal Training Performance

Post-Workout Creatine Drink

Creatine is a molecule that's produced in the body and is also found in foods like meat, fish, and eggs. It's well-known for enhancing strength, increasing lean muscle mass, and helping muscles recover more quickly during exercise. A post-workout drink that includes creatine, can be beneficial for muscle recovery and growth. Mix it up with your favorite beverage in your Better Body Insulated Shaker Cup 2.0, which keeps your drink cold for up to 24 hours.

Electrolyte-Infused Water

During a workout, your body loses electrolytes through sweat. Electrolyte-infused waters, like can help replenish the electrolytes lost during a workout. They're often low in sugar and calories, making them a good option for those watching their intake.

Sports Drinks

Sports drinks like Gatorade or Powerade are designed to help replenish fluids and electrolytes lost during intense workouts. They also provide carbohydrates for energy. However, they can be high in sugars, so it's best to consume them in moderation. 

Coconut Water

Coconut water is a natural source of electrolytes, including potassium, sodium, and magnesium. It's a great natural alternative to sports drinks. Just be sure to choose versions without added sugars.

DIY Natural Electrolyte Drink

You can make your own natural electrolyte drink at home using ingredients like water, a pinch of salt, a squeeze of lemon or orange for vitamin C, and a small amount of honey or maple syrup for natural sugars. This can be a cost-effective and natural way to stay hydrated.

Protein Drink

Protein drinks can help repair and build muscles after a workout. They can be easily prepared with a scoop of protein powder and water or milk in your Better Body Insulated Shaker Cup 2.0… or better yet, as part of a nutritious smoothie.


Branched-Chain Amino Acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. They are called 'branched-chain' due to their chemical structure and are essential because the body cannot make them, so they must be obtained from food or supplements. BCAAs play a significant role in muscle development and repair, making them a popular supplement for hydration and muscle development among fitness enthusiasts. 

Benefits of BCAAs

Muscle Growth: Leucine, one of the BCAAs, has been shown to stimulate muscle protein synthesis, which is the process of making muscle.

Decrease Muscle Soreness: BCAAs can help reduce muscle damage during workouts, leading to less muscle soreness and faster recovery.

Reduce Exercise Fatigue: Your muscles use BCAAs during exercise, causing levels in your blood to decrease. When blood levels of BCAAs decline, levels of the essential amino acid tryptophan in your brain increase. In the brain, tryptophan is converted to serotonin, a brain chemical that is thought to contribute to the development of fatigue during exercise.

BCAAs and Hydration

BCAAs can be taken before, during, or after a workout for muscle recovery and reduction of fatigue. They usually come in powder form which you can mix into your drinks of choice, makes it easy to incorporate BCAAs into your hydration strategy. 


The Role of Hydration in Exercises

Air Bike

The Air Bike is an intense workout equipment that can help you burn calories and improve cardiovascular health. However, this extreme workout can lead to significant fluid and electrolyte loss through sweat. Therefore, it's crucial to rehydrate during and after your workout to replenish lost fluids and electrolytes.

Adjustable Premium Exercise Bench

The Adjustable Premium Exercise Bench is a versatile piece of equipment for strength training and muscle building. Whether you're doing bench presses, rows, or curls, staying hydrated can help you maintain your energy levels and recover faster.


How To Remind Yourself To Stay Hydrated

Staying hydrated is essential, but it's also easy to forget when you're focused on your workout. Here are some tips to remind yourself to hydrate:

  • Keep a water bottle with you at all times.
  • Set reminders on your phone to drink water.
  • Use a hydration tracker app.
  • Drink a glass of water before and after your workout.
  • Listen to your body. If you're thirsty, that's a clear sign you need to hydrate.

Staying hydrated is crucial for optimal training performance. 

Whether you're deep into a powerlifting program, or are just getting started with your fitness journey, don’t forget to stay hydrated!