The Real Reason Why Proper Hydration is Key for Reaching your Fitness Goals

Proper hydration is essential for your health and a key for reaching your fitness goals. You hear this advice all the time. 

But what is proper hydration anyways? How much water should you be drinking? Can you drink anything else besides water? How to maintain proper hydration? How to stay hydrated to support your fitness goals?

While proper hydration might be based on your body type, weight, overall health, activity level, and other factors, the question of how to maintain proper hydration is not that difficult either. Let’s look at the benefits of water, then dig in deeper to learn more about how to maintain proper hydration.

Benefits of Water and Proper Hydration

Proper hydration is essential for your body’s healthy functioning, your overall health, and for your fitness goals. Let’s look at all the benefits of water and proper hydration:

  • Proper hydration may maximize your physical performance.
  • Proper hydration may help to relieve constipation and aid digestion.
  • Drinking more water may boost metabolism and help weight loss.
  • Proper hydration may aid nutrient absorption.
  • Drinking water may help to treat kidney stones and help kidney health.
  • Proper hydration may reduce fatigue.
  • Drinking water may help liver cleansing and flushing out toxins.
  • Proper hydration may benefit your brain health and mood.
  • Proper hydration may help oxygen circulation.
  • Drinking water and proper hydration may help to prevent and relieve headaches.
  • Proper hydration may help collagen production and keeping your skin bright.
  • Drinking enough water may aid fighting illnesses, including UTIs, kidney stones, and hypertension.
  • Proper hydration may prevent dehydration.
  • Proper hydration may prevent hangovers.

Exercise and Proper Hydration

When it comes to exercise and proper hydration, usually people talk about hydration during exercise. However, proper hydration before and after exercise is just as important for your health and fitness.

It is very important that you maintain proper hydration throughout the day. Drink plenty of water before exercise. This doesn’t mean that you should chug a gallon of water before your workout. Instead, hydrate properly throughout the day by drinking water regularly.

Once you start sweating during exercise, you are already on the losing side of electrolyte and fluid loss and on the way to dehydration. Research has found that about 31% of amateur athletes show up for their workout sessions or even competition dehydrated compromising their performance. Most people, even serious athletes, think about hydration once they show up at the gym or at their workout session instead of preparing in advance. 

However, if you don’t want to compromise your workouts and want to achieve the best results, you need to have proper hydration before, during, and after workouts and competitions. It is also important that you don’t over-drink before exercise or competitions. Too much water can further dilute your electrolytes and lead to serious issues, such as hyponatremia.

How Much Water Do You Need for Proper Hydration?

You may wonder what does being well-hydrated even mean? How to maintain proper hydration?

The amount of water you need to maintain proper hydration depends on a lot of factors, including climatic conditions, exercise intensity and duration, weight, and clothing worn. Certain medical conditions, such as heart disease or diabetes, may require more water, while people with cystic fibrosis with a high concentration of sodium in their sweat have to be extra cautious when it comes to dehydration. If it’s really hot outside or you are sick, you also need more water.

The general advice is to drink at least 8 to 10 glasses of water a day, more if you are exercising, it’s hot outside, or you are sick or feeling dehydrated. However, you may need more depending on the factors mentioned earlier.

The best and easiest thing is to pay attention to the color of your pee. If you are well-hydrated, your pee is clear and pale. However, if your pee is dark, you need more fluids. If you are not sweating during a hard workout, you may also be dehydrated or developing heat exhaustion

Another excellent idea for athletes and those who are exercising a lot is weighing yourself before and after your workout. This helps you to check how much fluids you’ve lost through perspiration. For every pound of sweat you lose, you should replenish with about a pint of water.

How to Maintain Proper Hydration Throughout the Day?

It’s not enough to chug a gallon of water around your workouts. You want to stay hydrated throughout the day in order to stay hydrated for your workout. So how to maintain proper hydration all day?

The most important step is to drink water in the morning. Ideally, you’ve been sleeping for 7 to 8 hours, and haven’t been drinking anything for at least that long. You may not realize it, but your body is dehydrated and is screaming for water when you wake up.

Start your day with 16 to 32 oz of water. As a bonus, you may choose warm water with some lemon. Lemon water is not only hydrating but may help to kickstart your metabolism and help your digestion.

Carry a water bottle around throughout the day. You may use rubber bands to track your water intake. For each finished bottle, add a new band on your bottle. You may also mark your water intake using an app or good old-fashioned pen and paper. Once you get used to drinking enough water, you won’t need to track your water intake so carefully anymore.

If you feel hungry, especially if it’s not mealtime yet, make sure to drink a glass of water. Sometimes dehydration feels like hunger, so it’s better to reach for a glass of water instead of a candy bar.

Make sure to drink more if your pee is very dark or if you don’t need to pee for long hours. The average person urinates 6 to 7 times a day, but even 10 times a day is normal when drinking 2 liters (2.1 quarts) of fluid a day.

Make sure to drink water before, during, and after your workouts. Electrolyte drinks are also important to replenish during and after workouts. However, make sure to skip the sugary varieties, but choose natural options, such as coconut water and DIY electrolyte drinks. You may try our homemade electrolyte drink recipe. 

Add green juices, superfood drinks, and herbal tea for extra nutrients and hydrating benefits. Eat plenty of hydrating fruits and vegetables.

What Should You Be Drinking for Proper Hydration?

To maintain proper hydration, water is the best. It’s absolutely crucial that you drink plenty of water. Remember, drink at least 8 to 10 glasses of water a day, more if you need to.

Don’t forget about hydrating foods, such as fruits and vegetables either. They provide extra hydration thanks to their high water content. Herbal teas and green juices provide also extra hydration and nutrients on the top of the water.

If you want to maintain proper hydration, forget about coffee, sodas, and sugary drinks. They actually have a dehydrating effect.

What about sports drinks though? Sports drinks are filled with necessary electrolytes. However, they are also full of sugar and artificial ingredients that are not healthy for your body. Instead, choose coconut water! It’s nature’s sports drink with lots of electrolytes. Or you can make your own electrolyte drinks.

Electrolyte Drink Recipe


  • 1-quart coconut water (you may also use regular water or herbal tea)
  • 1/4 tsp Himalayan sea salt
  • 1 tsp calcium magnesium powder
  • 1-2 tbsp sweeteners such as honey, maple syrup or stevia (optional)


  • Mix all ingredients well.
  • Cool and store it in the refrigerator until ready to use.

How Superfoods Help Proper Hydration

If you are wondering if you can drink anything else besides water to maintain proper hydration, the answer is yes. Water is essential, do not skip it! Drink up. However, as you learned earlier, green juices, herbal tea, smoothies, and hydrating fruits and veggies provide extra bonus with lots of added nutrients. Even better, superfood drink mixes are an awesome solution for proper hydration and lots of nutrients to support your fitness goals.

For extra nutrient-dense hydrating benefits, I recommend Organifi Pure, Organifi Glow, and Organifi Immunity. They are both delicious and hydrating superfood drinks made with organic ingredients and lots of low to help you maintain proper hydration throughout the day.

With the help of Lion’s mane mushroom, baobab fruit, ginger, lemon balm, aloe vera, CoffeeBerry, apple cider vinegar, and coconut water, Organifi Pure provides brain-boosting benefits along with hydration. 

On the other hand, Organifi Glow helps your hydrates your skin and overall body with the help of aloe vera, tremella mushroom, camu camu, bamboo silica, pomegranate, lemon, raspberry, and other superfoods.

And when you are working out really hard or feeling a bit under the weather, Organifi Immunity provides extra immune support and fantastic hydration with the help of acerola cherry, ginger, turmeric, orange, baobab fruit, acacia fiber, and monk fruit. 

You may mix any of these Organifi superfood blends with a glass of water. The result is nearly instant: a nutrient-dense drink for proper hydration. You may also add them to your green smoothies, shakes, or other recipes for extra nutritional support.


Proper hydration is essential for our overall health and fitness. While drinking 8 to 10 glasses of water a day is a good starting point, your personal needs may depend on a number of factors, including your weight, activity level, and the weather. 

Pay attention to your body signals. Drink more if your pee is too dark or you are feeling fatigued, thirsty, or hungry outside of meal times. Drink water before, during, and after workouts. Try homemade electrolyte drinks for hard workouts. Add hydrating fruits and veggies, herbal teas, green juices, and superfood drinks for proper hydration and essential nutrients. Try Organifi Pure, Organifi Glow, and Organifi Immunity for nutrition and hydration.

Following these tips may help you to maintain proper hydration. When you are hydrated you may feel more energy, vitality, and health to live your best life full of adventures.

How much water do you drink a day? How do you maintain proper hydration for your workouts? What is your favorite superfood or green juice? Share your thoughts with us, we would love to hear from you.

And remember, we are in this together.

Kat Gal

Kat Gal

Health Writer & Freelance Writing Mentor at Kat Gal Writer / Freelance Writer School
Kat Gál is a holistic health writer who helps health, wellness, and nutrition businesses to market their products and services through quality online content. She is also a freelance writing mentor teaching wanna-be-freelancers how to make a living writing at Reach out if you are looking for amazing blog content at or Visit for freelance writing tips. Follow me on Instagram @freelancewriterschool and on Facebook at
Kat Gal


What Our Clients Say*

Glenn was in an accident with a hockey puck that made it so his mouth had to be wired shut! While he was going through recovery he found that Organifi Protein sustained him in a healthy way where he was able to maintain his muscle mass while still be able to loose weight.

-Tragedy Turns to Opportunity, Weightloss and Holistic Health

Glenn was in an accident with a hockey puck that made it so his mouth had to be wired shut! While he was going through recovery he found that Organifi Protein sustained him in a healthy way where he was able to maintain his muscle mass while still be able to loose weight.

-Tragedy Turns to Opportunity, Weightloss and Holistic Health
View More Testimonials
*Results may vary by individual

Join The Community

Heal the WorldCustomer SupportHealth & Nutrition
Join Now