How Hydration Impacts Your Workouts

Lifting dumbbells from a rack

We’ve all been there, you’re in the middle of your regular workout and even a full water bottle can’t quite quench your thirst. Chances are, you’ve experienced dehydration at least once in your life.

This experience can make a normal run or spin class feel close to impossible. Even mild feelings of dehydration can be exacerbated in the summer months when you’re exercising under the hot sun and in high humidity. To ensure a safe and successful workout, it’s best to proactively hydrate to prevent dehydration.

In this article, you’ll learn about:

  • The Risks of Dehydration
  • How to Best Hydrate for Exercise
  • Hydration Products: Water Filters and Water Bottles
Woman doing yoga on the beach

The Risks of Dehydration


Feelings of fatigue during your workout likely occur because when you do not have enough water in your body, your heart has to work even harder to pump blood to your body’s organs. This leads to a higher heart rate and greater feelings of exhaustion - which can be easily prevented through adequate hydration.


Similarly, your body will have more trouble regulating its core temperature if it is not properly hydrated. This can be especially problematic during the summer when you’re already battling the heat during your outdoor activities. By drinking ample amounts of filtered water, you can help your body stay cool.

Reduced Athletic Performance

By the time you feel thirsty you are actually already one to two percent dehydrated, which can negatively impact your performance and exercise goals. Dehydration can lead to reduced blood volume - returning less blood to the heart and ultimately, reducing cardiac output. Regardless of whether you’re an Olympic athlete or an occasional runner, if your goal is to thrive, then hydration should be paramount to your exercise regimen.

How to Best Hydrate for Exercise

Whether you like to spend your summers hiking in the mountains or cycling long distances, most of us try to get outside as much as possible. With record breaking temperatures becoming a trend, it is more important than ever to keep a bottle of water with you to stay hydrated.

Even if you do not feel thirsty, the warm weather can have a dehydrating effect on your body. That is why it is important to start hydrating before you reach the point of being thirsty. By sipping water throughout your run or during that intramural soccer game, you can maintain your fluid and electrolyte balance.

When it comes to staying hydrated throughout your workout the key is drinking plenty of good quality water prior to physical activity. If you are working out in the evening, make sure you drink at least a litre of water throughout the day to ensure proper hydration when you’re exercising. If you plan to exercise outdoors during the middle of the day when it’s hot or humid, try to hydrate adequately when you wake up and during your workout.

Hydrating before workouts can help you avoid feelings of fullness or bloating while you’re exercising but still ensure that your organs have an adequate supply of water. The best type of water to drink is clean, mineralized alkaline water that not only hydrates but also delivers electrolytes your body needs.

Fueling your body with electrolytes can be very important following a strenuous workout or one that takes place in peak heat. It’s best to avoid drinking sugary electrolyte drinks like Gatorade as they may negate some effects of your workout. If your goal is to lose weight, these drinks may offset the benefits from the calories burnt. Mineralized water or coconut water are natural electrolyte drinks that are low in calories and can replenish mineral and electrolyte stores, leading to faster recoveries and contributing to proper hydration.

Hydration Products: Water Filters & Water Bottles

Staying hydrated is easy with Santevia. The on-the-go products are perfect for summer hydration and are full of electrolytes and antioxidants.

The Tritan Water Bottle can easily be stored in a backpack or on your bike. Pair that with a Power Stick to enjoy filtered, mineralized water throughout the day.

Visit the Santevia catalog to browse the full line of at-home and on-the-go products that are perfect for staying hydrated while you exercise this summer.