5 Surprising Benefits of Staying Hydrated During Workouts

5 Surprising Benefits of Staying Hydrated During Workouts


Staying hydrated during workouts isn't just about quenching your thirst. It's about maintaining the balance of body fluids, regulating body temperature, and ensuring optimal physical performance. Drinking enough water before, during, and after exercise can have surprising benefits that go beyond just preventing dehydration. Here are five surprising benefits of staying hydrated during workouts.

1. Enhances Physical Performance

Water makes up about 60% of our body weight and is involved in numerous bodily functions, including maintaining blood volume and transporting nutrients. When we're dehydrated, our bodily functions can be impaired, leading to decreased performance during workouts. As sports dietitian Natalie Rizzo, MS, RD, explains, "Even mild dehydration can affect athletic performance."

2. Boosts Energy Levels and Brain Function

Dehydration can have a significant impact on our brain function and energy levels. It can lead to feelings of fatigue, reduced motivation, and increased perceived effort during exercise. A study published in the Journal of Nutrition found that even mild dehydration can impair cognitive performance, mood, and physical performance. Hence, staying hydrated during workouts can keep your energy levels up and your mind sharp.

3. Promotes Cardiovascular Health

Staying hydrated during workouts can also help promote cardiovascular health. When you're dehydrated, your heart has to work harder to pump blood. This can lead to an increased heart rate and reduced blood pressure, which can put stress on the heart. As Dr. John Batson, a sports medicine physician, points out, "Staying well-hydrated helps your heart do its job easier."

4. Aids in Recovery and Muscle Growth

Hydration plays a crucial role in the recovery process post-workout. It helps replenish the fluids lost through sweat, aids in the digestion and absorption of nutrients, and helps repair and build muscles. According to a study published in the Journal of the International Society of Sports Nutrition, proper hydration can enhance protein synthesis, which is vital for muscle growth and recovery.

5. Helps Maintain Healthy Skin

Believe it or not, staying hydrated during workouts can also contribute to healthier skin. Sweating helps the body release toxins, and if you're well-hydrated, your skin is more likely to stay clear and radiant. As dermatologist Dr. Whitney Bowe explains, "Hydration is key to clear, radiant skin. Dehydrated skin can look dull, flaky, and can even accentuate wrinkles."


Staying hydrated during workouts is crucial for optimal physical performance, energy levels, cardiovascular health, recovery, and even skin health. It's not just about drinking when you're thirsty, but making sure you're adequately hydrated before, during, and after your workouts. As the saying goes, "Water is life," and this couldn't be truer when it comes to exercise and overall health.

"Water is the driving force of all nature." - Leonardo da Vinci

In summary, the benefits of staying hydrated during workouts are far-reaching and significant. Not only does it enhance physical performance and boost energy levels, but it also promotes cardiovascular health, aids in recovery and muscle growth, and helps maintain healthy skin. So, the next time you hit the gym, don't forget to bring your water bottle!