{"id":11627,"date":"2022-05-18T09:09:06","date_gmt":"2022-05-18T14:09:06","guid":{"rendered":"https:\/\/gncholdings.wpengine.com\/learn\/beauty\/maximizing-hydration-for-performance\/"},"modified":"2025-05-29T04:36:35","modified_gmt":"2025-05-29T09:36:35","slug":"maximizing-hydration-for-performance","status":"publish","type":"post","link":"https:\/\/www.gnc.com\/learn\/fitness\/maximizing-hydration-for-performance.html","title":{"rendered":"Maximizing Hydration for Performance"},"content":{"rendered":"<p>You know how much hard work went into your muscles\u2014but did you know your muscles are composed of over 70% water? Individuals vary, but research shows fluid deficits of greater than 2% of your body weight can compromise your cognitive abilities and aerobic exercise performance. If you\u2019re getting your gains in the great outdoors, seasons with higher temps mean you\u2019re going to want to step up your hydration game to an even higher level.<\/p>\n<p><strong>Related Reading: <\/strong><a href=\"https:\/\/www.gnc.com\/learn\/fitness\/4-essential-benefits-of-drinking-water.html\">4 ESSENTIAL BENEFITS OF DRINKING WATER AND STAYING HYDRATED<\/a><\/p>\n<h2>Tips to Help Increase Your Fluid Intake<\/h2>\n<p>&nbsp;<\/p>\n<h3>WATER, SPORTS DRINKS &amp; ELECTROLYTE REPLACEMENT<\/h3>\n<p>Waiting for thirst or lightheadedness could mean you\u2019re already dehydrated and not performing at your peak. Start drinking water early and often\u2014and keep hydrating after workouts with a <a href=\"https:\/\/www.gnc.com\/drinkware\/water-bottles\/\">stainless steel water bottle<\/a> to help your body absorb nutrients, especially if you\u2019re supplementing. Sweating during your workout depletes your stores of electrolytes, particularly sodium and potassium, but also calcium, magnesium and chloride. If you\u2019re a heavy sweater, exercising for an extended period of time or training in extreme weather conditions, a sports drink or an electrolyte replacement beverage\u2013such as Liquid I.V.\u00ae or BioSteel Sports Hydration Mix\u2013might be a better option than water alone.<\/p>\n<h3>HYDRATING FOODS<\/h3>\n<p>Fueling up with hydrating fruits and vegetables can help deliver some of the water. Grapefruit, watermelon and strawberries\u2014as well as tomatoes, cauliflower, zucchini and spinach\u2014contain over 90% water. If you\u2019re looking for more of a meal, create a Greek yogurt bowl topped with fruits and healthy fats. Or, if you want to shake things up, put your <a href=\"\/protein\/protein-powder\/\">protein powder<\/a>, fruits, veggies and fluid in a blender and make a hydrating smoothie.<\/p>\n<h3>SWITCH YOUR SUPPLEMENTS<\/h3>\n<p>Supplements in pill form might be convenient, but using powders that need mixed with fluids can contribute to your daily fluid intake. Mix your <a href=\"https:\/\/www.gnc.com\/performance\/pre-workout-supplements\/\">pre-workout powder<\/a> or <a href=\"https:\/\/www.gnc.com\/amino-acids\/bcaas\/\">BCAA\u00a0 powder<\/a> with water as a flavorful way to support energy or muscle recovery. If you still feel your focus fading, products that also contain caffeine\u2013such as Optimum Nutrition Essential AmiN.O. Energy + Electrolytes\u2013can help support mental alertness and get you back on track to crushing your goals.<\/p>\n<p>Don\u2019t wait until you\u2019re leaving for a workout to think about your hydration strategy. That big water bottle is a great start, but incorporating hydrating foods into your diet and supplements for support may make the difference between taking on challenging training\u2014or taking a break before you really hit your stride.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maximize your hydration. Learn about the basics of water, sports drinks, electrolyte replacement, hydrating foods, and supplements. Read more today!<\/p>\n","protected":false},"author":27,"featured_media":14766,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1271,2169],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Maximizing Hydration for Performance | GNC<\/title>\n<meta name=\"description\" content=\"Maximize your hydration. 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