Hydration — The Recovery Habit You’re Probably Ignoring

Fuelling Performance Series, Part 5

Most people focus on food and forget the thing their body’s mostly made of: water.

Hydration isn’t sexy.

It doesn’t trend on social media.

But it’s a performance multiplier—and most people are way behind.

You’re Not Fatigued. You’re Dehydrated.

Low hydration shows up as:

• Brain fog

• Fatigue

• Headaches

• Poor focus

• Slow recovery

• Early fatigue in training

• “I’m sore for days” syndrome

Here’s the kicker:

You only need to be 2% dehydrated to feel a drop in performance.

You’ll think it’s your program, your supplements, your sleep.

It’s your fluids.

Water Alone Isn’t Enough

Water’s great, but if you’re training hard, sweating a lot, or on a high-protein diet, you also need electrolytes.

Especially:

• Sodium: Regulates fluid balance, blood pressure, and muscle contractions

• Potassium: Crucial for nerve signaling and muscle recovery

• Magnesium: Helps with muscle function, sleep, and stress response

Without these, water just runs through you—and takes your energy with it.

Hydration Timing 101

Don’t just chug water during your session. Here’s the real rhythm:

🕕 

Morning (on waking)

• 500ml water + pinch of salt or squeeze of lemon

• Rehydrates after sleep and kickstarts digestion

💪 

Pre-Training

• 300–500ml water + electrolytes (30–60 mins prior)

💧 

During Training

• Sip 150–250ml every 15–20 mins (adjust for heat/intensity)

🕘 

Post-Training

• At least 500ml with sodium or a light meal with fluid + salt

🌙 

Evening

• Don’t overload late—sip to thirst to avoid sleep disruption

Hydration Quick Wins

✅ Start your day with water, not coffee

✅ Add a pinch of salt or use a hydration mix (like LMNT or homemade)

✅ Eat hydrating foods: cucumber, melon, berries, citrus, broth

✅ Track your pee color (aim for light straw—not clear, not dark)

✅ Set calendar reminders if you forget during deep work blocks

Make Hydration a System, Not a Hope

You wouldn’t wing your training, right?

Don’t wing hydration either.

Build it into your:

• Morning routine

• Pre-training checklist

• Post-session cooldown

• Workday rhythm

Up Next:

👉 Blog 6: Sample Meal Plans for Real Training Days

Because theory’s great—but real food in real life matters more.

Want our client hydration tracker + recovery checklist?

It’s simple, effective, and part of the Optimise Method™ daily performance toolkit.

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