Hydration, Performance, and Why Water Tracking Matters

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.