Even a 2% loss in fluids costs you valuable percentages in maximum strength. How much you need to drink during your set – and why ice-cold water boosts your performance.
Those who train hard sweat. That is no surprise. But did you know that even a slight fluid loss of just 2% of your body weight can cause a noticeable drop in your strength performance and frequency?
Water transports nutrients to muscle cells, keeps joints supple, and ensures that your cardiovascular system remains stable under peak load.
The rule of thumb for your workout:
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Before training: Drink approx. 500 ml about 30 to 60 minutes before your first set to start hydrated.
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During training: Aim for approx. 500 to 750 ml per hour of workout. On extremely heavy leg days or during summer temperatures in the gym, it can even be more.
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After training: Quickly replenish the lost fluids – ideally combined with your electrolytes or post-workout shake.
Why the temperature of your water makes a difference:
Especially on hot summer days, your body isn't just battling the weight during training, but also its own heat production.
Ice-cold water doesn't just taste more refreshing; it also helps to regulate your core body temperature from the inside out. This lowers perceived exertion and keeps your performance high throughout the entire workout.
Thanks to the double-walled vacuum insulation of the KRAFTMODUS stainless steel drinking bottle & KRAFTMODUS stainless steel shaker, your water stays ice-cold even after hours in a hot gym bag or a summery gym.
Conclusion: Hydration is not a secondary issue, but a true performance booster. Ensure you have enough fluid and reward yourself with ice-cold refreshment after every set!