The Importance of Hydration

At Foundry, the best results come from mastering the basics. And when it comes to improving performance, building strength or losing fat, hydration is one of the most powerful habits you can build.

It’s easy to underestimate, but the truth is this: your body can’t function properly without water. Whether you’re pushing through a tough gym session or just trying to feel sharper in the afternoon, staying hydrated can make all the difference.

The Role Water Plays in your Results

Water makes up around 60 to 70 per cent of your body. It’s involved in almost every primary function — from regulating your temperature and transporting nutrients, to supporting digestion and keeping joints cushioned.

In the gym, hydration supports muscle function, prevents cramping and helps you recover more effectively. Even a slight drop in hydration can reduce your strength, endurance and mental focus. If you’re serious about your training, you need to take hydration just as seriously.

If fat loss is your goal, water also plays a key role. When your cells are properly hydrated, they are more efficient at mobilising and using stored fat for energy. Think of it as creating a more efficient internal environment for burning body fat.

On the other hand, dehydrated muscles recover more slowly, are more prone to fatigue and feel heavier during training. You might be doing everything else right, but if you’re not drinking enough, you’re putting the brakes on your progress.

The Energy and Mood Connection

Mid-afternoon slump? Struggling to concentrate? It’s not always due to poor sleep or excessive screen time. Often, it’s simply dehydration. Water affects your cognitive performance, focus and even mood. A glass or two of water can usually do more for your brain than another coffee.

Simple Hydration that Works

Let’s keep things straightforward:

You need approximately 1 litre of water for every 25 kg of body weight.
For someone weighing 75kg, that’s about 3 litres a day.

If that sounds like a lot, don’t panic. Your body will adapt over time. Increase your intake gradually over a couple of weeks, rather than making a sudden change. This helps your kidneys adjust and prevents the need for frequent trips to the bathroom.

Daily Habits that Make Hydration Easier

Start your day with a glass of water. You’ve just gone several hours without any fluid, and this quick step helps kick-start your metabolism and energy levels.

Keep water nearby throughout the day. A refillable bottle on your desk is a simple but effective visual reminder.

Drink around your workouts. Aim for approximately 500ml of fluid intake before and after training. If you’re working hard and sweating more, you’ll need more to support recovery and reduce fatigue.

Use a 2-litre bottle as a tracker. Fill it in the morning and aim to finish it before you leave work. You’ll know exactly where you stand without needing an app or a reminder.

Pay attention to hunger cues. Feeling peckish an hour after eating? Try a glass of water first. Thirst is often mistaken for hunger.

The Impact of Electrolytes

If you’re training hard, especially in warm environments or long sessions, it’s not just water you’re losing. Sweat contains essential electrolytes, such as sodium, potassium, and magnesium. These minerals support hydration, muscle function and nerve signalling.

Consider adding an electrolyte tablet to your water a few times a week, especially if you exercise regularly. It’s a simple way to avoid fatigue, cramping and post-workout sluggishness.

Finding Balance with Caffeine and Alcohol

Tea, coffee and the occasional pint are all part of life. You don’t need to cut them out, but it’s worth balancing them with additional water. Both caffeine and alcohol can act as diuretics, which means you’ll lose more fluid. For every caffeinated or alcoholic drink, follow it with a glass of water to stay hydrated.

The Benefits You’ll Notice

Consistent hydration not only improves your performance in the gym but also enhances your overall well-being. It sharpens your thinking, lifts your energy levels and improves your digestion. You’ll likely find your cravings reduce and your skin looks healthier too.

Try hitting your daily target for two weeks. No gimmicks, just consistent effort. Most of our clients are surprised at how much better they feel and perform with this one simple change.

Make It Part of Your Routine

Like training, hydration is about consistency. You don’t need to be perfect — aim to be better, most of the time. Build hydration into your day, just like you would your meals or training sessions.

Need help building better habits and seeing results that last? Book a session at one of our London gyms. Our personal training programmes are designed to help you succeed — not just in the gym, but in everyday life too.