What’s in Your Water? Why Hydration Matters for Athletes

Ohhh, the things I’ve learned over the years as an athlete...

From playing 90-minute soccer games in 25°C heat to cranking out 30-second all-out efforts on the track bike, figuring out what to consume before, during, and after training has been a constant learning process.

Hydration & Performance: What You Need to Know

When it comes to fueling for training, there are a million different opinions on:

✅ What to eat

✅ When to eat

✅ How much to eat

The reality? There’s no one-size-fits-all answer. What works for one person might not work for another.

That being said, there are some universal rules to follow:

🚫 Avoid heavy meals 30 minutes before a max-effort workout

🚫 Don’t go on a 3-hour endurance ride with just water in your bottles

🚫 Ignoring hydration = reduced performance + higher risk of fatigue

But figuring out the right balance of carbs, electrolytes, and hydration is tricky. So, my best advice? Trial and error!

What I’ve Learned About Hydration

I’ve realized over time that I’m a salty sweater—meaning I lose a lot of sodium when I train. Because of this, adding electrolytes to my water is crucial for maintaining performance, preventing dehydration, and avoiding cramps.

But what I drink depends on the type of session I’m doing:

🏋️‍♀️ In the gym: My go-to mix is LMNT, which provides electrolytes without extra carbs.

🚴‍♀️ Longer endurance rides or track sessions: I use a homemade carb mix (apple juice, water, salt) or pre-made drink mixes from ATP Labs or Gruppo.

Should You Fuel Before Training?

Before I open up the can of worms on to eat or not to eat before training, let me suggest something simple:

🔥 Try adding a drink mix to your water DURING a workout. 🔥

Pay attention to how you feel:

✅ Do you have more energy?

✅ Are you drinking more water?

✅ Do you feel better post-workout?

Everyone is different—find what works for you.

But if you tell me, "I don’t drink anything while training", Y’ALL ARE WILD. I don’t even know how that’s possible! 😂 Coming from the sweatiest person ever.

DIY Hydration: A Budget-Friendly Option

I get it—drink mixes can be expensive. But making your own electrolyte drink is super easy and much cheaper.

Here’s a simple homemade recipe:

🥤 Juice (apple, orange, or your favorite)

💧 Water

+ Salt

That’s it! Nothing fancy, just a simple way to replenish salts and sugars lost during training.

Final Thoughts

Hydration isn’t just about drinking water—it’s about fueling your body properly to perform at its best. Whether you’re training for endurance, power, or speed, understanding what’s in your water can make a huge difference in energy levels, recovery, and overall performance.

So, start experimenting. Find what works for YOU. 🚀