Hydration Tips That Actually Work (Without Making You Run to the Bathroom Every 20 Minutes)
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
Hydration: The Boring Stuff That Actually Matters
Let’s be real: if I had a dollar for every time a client told me they were 'hitting their water goals' only to find out they were drinking three gallons of plain water and feeling like a human aquarium, I’d be able to afford a much nicer gym rack.
I’m Tessa—your resident gym gremlin who spends more time thinking about deadlift mechanics than I do about my own social life—and today we’re talking about hydration. It’s the most boring topic in fitness, right up there with mobility work, but it’s also the one thing that will absolutely tank your PRs if you ignore it.
I’m 26, I live in the dry, high-altitude air of Denver (where one glass of water feels like a drop in the ocean), and I’m training for my next meet. If I don’t stay hydrated, my lifts feel like I’m trying to move a house while running on a single battery. But I also have a life, and I don't want to spend my entire training session sprinting to the locker room bathroom.
Stop Chugging, Start Sipping
The biggest mistake I see folks making is the 'chug-and-forget' method. You realize at 3:00 PM you haven't had any water, so you down a liter in two minutes. Your body doesn't absorb most of that; it just filters it out immediately.
Think of your body like a sponge. If you dry out a sponge until it’s hard and crusty, and then you pour a bucket of water on it, most of that water just splashes off the sides. You have to soak it slowly for it to actually take it in.
My advice? Keep a bottle on your desk or in your gym bag. Aim for consistent, small sips throughout the day. If you’re thirsty, you’re already behind. Your goal is to be sipping before your brain even sends the signal that you need it.
The Electrolyte Elephant in the Room
If you’re lifting heavy, just drinking plain water isn’t enough. I learned this the hard way during my prep for my last meet. I was downing water like it was my job, but I was getting headaches and my muscles felt like they were cramping up mid-set.
Turns out, I was flushing out all my electrolytes. Water needs a 'vehicle' to get into your cells. That vehicle is sodium, potassium, and magnesium.
I’m not saying you need to spend $60 on fancy branded powders, though I definitely have a few I like for the flavor. A pinch of sea salt in your water bottle works wonders. Seriously. Give it a shot. It sounds gross, but if you balance it right, it just tastes like slightly mineral-rich water. Your muscles will thank you when you’re going for that heavy squat PR.
How Do You Know If You’re Actually Hydrated?
I hate the 'you must drink eight glasses a day' rule. It’s arbitrary. A 200-pound powerlifter in Denver needs way more than a 120-pound person living in a humid climate.
Use the 'pee test.' It’s not glamorous, it’s not Instagrammable, but it’s the most honest metric you have. If your urine is dark yellow, you’re failing the class. If it’s clear, you’re actually overdoing it and you’re just washing away minerals. You want a pale, straw-like color. That’s your sweet spot.
Also, pay attention to 'dry mouth' symptoms. If your lips feel like sandpaper, you’re already dehydrated.
Barbell’s Approach to Life (And Hydration)
My golden retriever, Barbell, is the ultimate sage. He drinks when he’s thirsty, he knows when he needs to rest, and he doesn't stress about hitting a specific ounce count on his water bowl.
We tend to overcomplicate everything in the fitness world. We track every drop, we stress over the pH balance, we buy the $50 water bottle with the motivational quotes on it. If that stuff helps you, great! But if it’s just another thing on your to-do list that makes you feel guilty, stop.
Drink water when you wake up to kickstart your brain. Keep a bottle near your gym bag so you don't forget it during your workout. Add a pinch of salt if you’re sweating buckets. Listen to your body—it’s usually smarter than the latest TikTok trend.
Don't Make It Complicated
At the end of the day, hydration is about keeping your machinery running smooth. You don’t need to be a scientist to get it right. You just need to be consistent, pay attention to how you feel, and maybe stop chugging your water at 4 PM like you're trying to win a bet.
I’m currently heading out for a walk with Barbell—he’s currently staring at me like I’m the worst owner in the world for not having the leash in my hand yet.
Are you a 'sip all day' person or a 'chug in a panic' person? Drop a comment below and let me know how you’re managing your hydration this summer. We’re all learning, and I’m always down to hear what’s working for you. Let’s get after it!