We talk a lot about training, nutrition, and recovery but none of it matters if you’re running on an empty tank. No, we don’t mean food or energy, this time we’re talking about water and salts (sodium, magnesium, and potassium)!
Hydration is one of the most foundational, underrated components of your overall health. It influences everything in your body, from energy levels and digestion to performance and recovery. At Method, we like to think of it as the baseline. Without enough water, none of the other “rocks of health” stack up quite the same.
Why Hydration Matters
Your body is more than 50% water. Every single system in your body – your brain, heart, muscles, joints, and digestive tract – relies on proper hydration to function. According to the Mayo Clinic, water helps regulate temperature, lubricate joints, transport nutrients, and eliminate waste. Even slight dehydration can cause fatigue, headaches, brain fog, muscle cramps, and slower recovery.
Think of hydration as the internal housekeeping your body needs to keep systems running smoothly. When you’re even a little under your fluid needs, everything gets a bit sluggish. Your metabolism, your workouts, and even your mood are impacted.
How Much Water Do You Actually Need?
The old “8 cups a day” rule? Not a bad start, but this isn’t a one-size-fits-all situation. Hydration needs depend on your body size, activity level, environment, and how much you’re sweating. So, the long and short of it is that you’ll likely need a different level of hydration than the person next to you.
The Canadian Digestive Health Foundation recommends women aim for 2.7 litres per day and men for 3.7 litres, including fluids from food and other beverages. But, if you’re training intensely, spending time in the heat, or recovering from illness, you’ll need more hydration to take care of your body’s systems properly.
A good benchmark? Clear or pale yellow urine. Anything darker could mean it’s time to top up your fluids.
When Should You Hydrate?
Drinking water isn’t just something you do during your workouts. Kickstart your day with a glass of water before your morning coffee (as we know, it’s good to have at least one cup of water for every cup of coffee). Sip steadily throughout the day instead of throwing back large amounts at once. Last but not least, always hydrate before, during, and after physical activity, especially in our dry Calgary climate where dehydration can sneak up on us quickly.
How to Optimize Your Hydration
- Pair it with electrolytes. This is especially important if you’re sweating a lot or doing longer endurance sessions. However, in general, electrolytes help your body retain the fluid you drink. We love LMNT electrolyte drink mix or Skratch.
- Eat your water. Fruits and vegetables like cucumbers, watermelon, and leafy greens are water-rich and support hydration with built-in electrolytes and absorption-supporting vitamins. Win win!
- Minimize dehydrators. Caffeine and alcohol in moderation are fine, but they shouldn’t replace your core water intake. In fact, they actually detract from your overall hydration. For every caffeinated or alcoholic drink you consume, you should be incorporating an extra drink of water to support your recovery.
Make It a Habit
Hydration is non-negotiable if you want to feel your best and train at your highest level. As NCOA puts it, good hydration supports everything from brain health to joint mobility to digestion. It’s simple, but powerful, and often the missing piece for people who feel like they’re doing everything right but not getting the results they want.Thinking you might need some support to dial in your hydration and fitness regimen? Book a consultation today and let us design a plan that fits your unique needs. Together, we’ll help you look, feel, and perform at your best.recovery or balancing your training plan, we’re here to help you move smarter, not harder. If you’re just getting started and want to learn about what Method can do for you, send us a note at info@methodyyc.com. We’ll work alongside you to get you closer to your goals.
