Hydration sounds basic, but small drops in fluid levels can affect strength, coordination, energy, and even mood in the gym.

Why hydration matters when you lift

Even mild dehydration can:

• Reduce strength and power output
• Make sets feel harder than they should
• Impair focus and coordination
• Increase perceived fatigue

You don’t need to obsess over exact millilitres, but you do want a repeatable routine.

How much water do I need?

Needs vary based on body size, climate, and how much you sweat, but simple starting points:

• Around 2–3 litres per day for most active adults
• Add more on hot days or when you have long or intense sessions
• Use your urine colour as a simple check: pale yellow is usually a good sign

Practical tips

• Keep a dedicated bottle you know the volume of (e.g. 750 ml or 1 L)
• Drink regularly through the day instead of chugging huge amounts at once
• Add electrolytes if you sweat heavily or train in hot conditions

Using the Kleos water tracker

Kleos lets you:

• Log how much you drink through the day
• See patterns (e.g. always under-hydrated on certain days)
• Pair hydration data with workouts completed, so you can see how you perform when you’re properly hydrated vs. when you’re not

You don’t need perfect numbers. You need consistent habits — and a simple way to stay aware.