Share: Improve Your Hydration Habits for Better Performance

Improve Your Hydration Habits for Better Performance

By Jill Olson Published on Tuesday, July 1, 2014

You’re likely aware of how important hydration is to your health. After all, your body is nearly 70 percent water. While its benefits – improved focus, increased energy, weight control, and better performance – are widely-known, nearly half of us are dehydrated. Dehydration not only hurts your overall health, but it can be downright dangerous when it comes to fitness. Use the tips below to improve your daily hydration habits and maximize your performance.

Your daily needs

You need ½ to 1 ounce of water per pound of body weight each day. To determine your hydration needs, divide your weight in pounds by 0.5. That’s the minimum amount of water you need to drink. For example, a 180-pound person needs at least 90 ounces of water daily.

Now that you know what you need, there are some simple ways you can ensure you’re staying hydrated.

  • Drink a glass of water at every meal/snack. If you’re eating five or six small meals a day, that’s up to six glasses (or 48 ounces) right there. Using this simple strategy, you’ll be on your way to better hydration in no time.
  • Carry a water bottle. You’ll never be without water if you have a water bottle in your hand. Figure out how many ounces your water bottle holds, and then determine how many times a day you need to fill it up. It helps take the guesswork out of hydration.

During a workout

Drinking plenty of fluids is essential to performing your best, just look at your favorite World Cup stars. You’ll see them throwing back water every chance they get, especially in Brazil’s hot and humid temps. This is extra important because heat and humidity can dehydrate your body faster.

How it works

When it’s hot and humid, your core temperature increases faster, leading to dehydration. As you dehydrate, your body doesn’t have enough fluids to produce sweat and cool itself. The result: Your body overheats, your focus wavers, and your performance suffers.

Follow the tips in the graphic below to ensure you’re getting enough water to stay focused, energized, and safe, and performing at your peak when it really counts.



Jill Olson Jill Olson MS, RD is a Performance Dietitian at EXOS who specializes in sports performance nutrition. She coaches athletes of all ages and abilities through their nutritional needs, encouraging them to upgrade their habits in order to enhance performance and reach their peak athletic capabilities. Before becoming a dietitian, Jill worked at the YMCA as the Health and Wellness Director of three branches where she successfully established a diabetes support program, along with an awareness of how food and nutrition can affect health outcomes. She has a Masters in Food and Nutrition Sciences with an emphasis in Sports Nutrition from Florida State University and has earned certification as a Registered Dietitian. She believes that the nutrition you fuel your body with will set you up for success both on and off the field. View all posts by

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