Welcome to 2025! A New Year of Hydration

It’s the perfect time to focus on optimizing performance in every aspect of fitness — and one of the most important, yet often overlooked, factors for success is hydration. Whether you’re lifting heavy, crushing WODs, or running sprints, staying properly hydrated is absolutely essential for maximizing energy, reducing fatigue, and supporting overall health.

In this post, we’ll dive into why hydration matters, how much water you should be drinking daily, ways to remember to hydrate, and how electrolytes play a key role in maintaining balance. 

1. How Much Water Should You Drink Daily?

Hydration isn’t a “one-size-fits-all” situation, and the amount of water you need each day depends on several factors: your body size, activity level, climate, and overall health. But there are general guidelines you can follow to ensure you’re staying properly hydrated.

General Water Intake Recommendations
  1. The 8×8 rule: A common rule of thumb is to drink eight 8-ounce glasses of water per day, which equals about 2 liters or half a gallon. This is a great baseline for most people, but individual needs may vary.
  2. Bodyweight-based formula: A more tailored approach is to drink half of your body weight in ounces of water each day. For example, if you weigh 160 pounds, aim for about 80 ounces of water per day.
  3. Adjust for activity: If you’re doing CrossFit, you’re likely sweating more than average, which means you’ll need extra hydration. A good rule of thumb is to add 16 ounces of water for every hour of exercise you do. Intense sessions may require even more, depending on the weather and intensity of your training.

While these are general guidelines, your hydration needs may fluctuate depending on environmental factors, such as hot or humid weather, or the intensity of your workout. It’s important to listen to your body — if you’re feeling thirsty, it’s a clear signal you need to drink more.

2. Ways to Remember to Hydrate

It’s easy to forget to drink water, especially with busy schedules and intense training. But with a few simple strategies, you can make hydration a habit this year:

1. Carry a Reusable Water Bottle 

Keep a water bottle with you at all times. Whether you’re at the gym, working from home, or running errands, having water within reach makes it easier to remember to sip throughout the day. Look for bottles with clear markings that show how much you’ve drunk — it’s a great visual reminder to keep going!

2. Set Hydration Reminders 

Use your phone or a hydration app to set hourly reminders to drink water. Apps like WaterMinder or MyFitnessPal can help track your water intake and send you notifications to remind you to take a sip. Staying on top of your hydration throughout the day will make it less of a chore and more of a natural part of your routine.

3. Infuse Your Water 

If plain water doesn’t excite you, try infusing it with fruits, herbs, or even vegetables like cucumbers. The added flavors can make hydration more enjoyable and motivate you to drink more. Just be cautious not to add sugar or artificial sweeteners that could undo the benefits.

4. Make Hydration a Ritual 

Incorporate hydration into your daily habits. For instance, drink a glass of water as soon as you wake up in the morning, before each meal, and post-workout. These regular “checkpoints” throughout the day will help you hit your hydration goals without even thinking about it.

3. Understanding Electrolytes and Their Role

Water alone isn’t always enough to keep you performing at your best, especially after high-intensity CrossFit workouts. That’s where electrolytes come in. These essential minerals — like sodium, potassium, magnesium, and calcium — help maintain fluid balance in your body and support proper muscle and nerve function.

Why Electrolytes Matter
  • Prevent dehydration: When you sweat, you not only lose water but also electrolytes. Replenishing these minerals helps your body retain the water you drink, reducing the risk of dehydration.
  • Maintain muscle function: Electrolytes are crucial for proper muscle contraction and nerve signaling. When they’re out of balance, you may experience muscle cramps, fatigue, or weakness.
  • Balance fluid levels: Electrolytes help your cells, tissues, and organs maintain proper fluid levels, ensuring that your body stays hydrated and performs optimally.
When to Use Electrolytes
  • During and after intense workouts: If you’re sweating a lot during a CrossFit WOD, adding electrolytes to your water can help you recover faster and prevent dehydration.
  • In hot weather: High heat and humidity can cause you to sweat more than usual, which depletes your electrolyte stores. In these conditions, consider drinking an electrolyte-infused beverage to replace lost minerals.
  • For prolonged activity: If you’re doing endurance workouts, longer sessions, or outdoor WODs, it’s a good idea to sip on electrolytes throughout to support hydration and performance.
Choosing the Right Electrolyte Supplements
  • Opt for electrolyte drinks or powders that contain minimal added sugars and avoid artificial sweeteners. Some options, like LMNT or Nuun, provide a balanced mix of sodium, potassium, and magnesium without a lot of excess sugar.
  • If you’re making your own electrolyte drink at home, you can add a pinch of Himalayan sea salt to your water and combine it with natural sources of potassium, like coconut water or a splash of lemon juice.
4. Signs You’re Not Drinking Enough Water

Even if you’re not actively tracking your hydration, it’s important to be aware of signs that you may not be drinking enough water:

  • Thirst: This is the most obvious signal that your body needs more water.
  • Dry mouth and skin: Dehydration can lead to a dry mouth, skin, and lips.
  • Fatigue: Feeling unusually tired or sluggish can be a sign that your body isn’t properly hydrated.
  • Headaches: Dehydration is a common cause of headaches, especially after intense workouts.
  • Dark-colored urine: Clear urine typically indicates good hydration, while dark yellow or amber-colored urine may suggest dehydration.

If you notice any of these signs, it’s time to drink up and replenish your fluids!

Conclusion: Hydration is Key in 2025

In 2025, let’s commit to making hydration a priority in our fitness routines. Water is the foundation of optimal performance, and when paired with proper electrolyte balance, you’ll be able to push harder, recover faster, and feel better. Whether you’re crushing WODs, lifting heavy, or tackling long endurance workouts, hydration should be your secret weapon for success.