Proper hydration and targeted supplementation are essential for getting the most out of your fitness routine. When you give your body the fluids, electrolytes, and nutrients it needs, you can train harder, recover faster, and see better results. Let’s take a closer look at why hydration and supplements are so important and how to optimize them for your active lifestyle.
Water is involved in virtually every function in your body. During exercise, you lose fluids and electrolytes through sweat. This can lead to dehydration, which negatively impacts both your physical and cognitive performance.
Even mild dehydration can cause fatigue, dizziness, and muscle cramps. It also makes exercise feel harder than it should. One study found that cyclists who were dehydrated had a higher rate of perceived exertion and poorer performance compared to when they were adequately hydratedLogan-Sprenger, H. M., Heigenhauser, G. J., Jones, G. L., & Spriet, L. L. (2015). The effect of dehydration on muscle metabolism and time trial performance during prolonged cycling in males. Physiological reports, 3(8), e12483.
To stay optimally hydrated, aim to drink about half your body weight in ounces of water per day. And during workouts, try to drink 7-10 ounces of fluid every 10-20 minutes. Plain water is great for shorter, less intense workouts. But if you’re exercising for over an hour or really working up a sweat, you’ll also want to replenish electrolytes.
Electrolytes are minerals like sodium, potassium, magnesium, and calcium that help regulate fluid balance, muscle contractions, and nerve signaling. When you sweat, you lose electrolytes, especially sodium. Drinking a sports drink with added electrolytes can help prevent imbalances and maintain hydration status.
One analysis of 15 studies found that drinks containing electrolytes were more effective at maintaining hydration and preventing dehydration compared to plain water or lower electrolyte beverages.[2] The researchers noted that sodium in particular helps with fluid retention.
| Electrolyte | Recommended Daily Intake |
|---|---|
| Sodium | 1500 mg |
| Potassium | 4700 mg |
| Magnesium | 320 mg for women, 420 mg for men |
| Calcium | 1000 mg |
Source: National Institutes of Health
In addition to drinks, you can also get electrolytes from foods. Good sources include:
While a balanced diet should always be the foundation, certain supplements can help take your fitness to the next level. Here are some of the most evidence-based options:
Protein is essential for building and repairing muscle tissue. Eating adequate protein, especially after resistance training, stimulates muscle protein synthesis and growth. While you can meet your needs through food alone, many people find protein powder to be a convenient option.
Whey and casein are two popular proteins derived from milk. Whey is quickly digested, making it ideal for post-workout consumption. Casein is digested more slowly and can help prevent muscle protein breakdown. Plant-based options like soy, pea, and rice protein are suitable for vegans or those with dairy allergies.
The International Society of Sports Nutrition recommends that strength-training athletes consume 1.4-2.0 grams of protein per kilogram of body weight per day.[3] For a 150-pound person, that equates to 95-136 grams of protein daily. Aim to get 20-40 grams of high-quality protein after workouts for optimal recovery.
Creatine is a compound naturally produced in your body. It’s stored in your muscles where it’s used to produce ATP, the main energy currency for high-intensity exercise. Supplementing with creatine can increase your muscle stores by up to 40%.[4]
Numerous studies have shown that creatine enhances strength, power, and muscle mass, especially when combined with resistance training. A comprehensive review concluded that creatine supplementation leads to an average 8% increase in strength and a 14% improvement in weightlifting performance.[5]
The most common protocol is to “load” with 20 grams per day for 5-7 days, then maintain with 3-5 grams per day thereafter. Creatine monohydrate is the most researched form and is widely considered the gold standard. It’s best to take it with a meal to enhance absorption.
Caffeine is a stimulant that acts on your central nervous system. It increases alertness, focus, and energy levels. It also mobilizes fatty acids from fat tissue, freeing them up to be used for fuel. These effects can enhance exercise performance, especially for endurance activities.
A meta-analysis of 40 studies found that caffeine intake improved endurance performance by an average of 3.3%.[6] Most of the studies used doses of 3-6 mg per kg of body weight, which equates to about 200-400 mg for a 150-pound person. That’s roughly the amount in 2-4 cups of coffee.
Timing and tolerance are important considerations with caffeine. It reaches peak levels in your blood about an hour after ingestion. Consuming it 30-60 minutes before workouts should give you an optimal boost. But keep in mind that everyone metabolizes caffeine differently. If you’re sensitive, you may want to start with a lower dose to assess your tolerance.
| Body Weight | Low Dose (3 mg/kg) | Moderate Dose (6 mg/kg) |
|---|---|---|
| 120 lbs | 163 mg | 326 mg |
| 150 lbs | 204 mg | 408 mg |
| 180 lbs | 245 mg | 490 mg |
Caffeine dosing based on body weight
Now that we’ve covered the importance of hydration and the potential benefits of certain supplements, here’s how you can implement these strategies:
Of course, it’s always a good idea to talk to your doctor before starting any new supplement regimen, especially if you have pre-existing health conditions or take medications. And remember, supplements are meant to enhance a solid foundation of proper training, nutrition, and recovery – not replace it.
Hydration and supplementation are two powerful tools for optimizing your fitness performance and results. By staying properly hydrated, replenishing electrolytes, and strategically using evidence-based supplements like protein, creatine, and caffeine, you can give your body the support it needs to function at its best. Focus on consistency and finding what works for your individual needs and goals. With the right hydration and supplement plan in place, you’ll be well on your way to reaching new levels of fitness success.
References
1. Logan-Sprenger, H. M., Heigenhauser, G. J., Jones, G. L., & Spriet, L. L. (2015). The effect of dehydration on muscle metabolism and time trial performance during prolonged cycling in males. Physiological reports, 3(8), e12483.
2. McDermott, B. P., Anderson, S. A., Armstrong, L. E., Casa, D. J., Cheuvront, S. N., Cooper, L., … & Roberts, W. O. (2017). National Athletic Trainers’ Association position statement: fluid replacement for the physically active. Journal of Athletic Training, 52(9), 877-895.
3. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Antonio, J. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 1-25.
4. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1-18.
5. Lanhers, C., Pereira, B., Naughton, G., Trousselard, M., Lesage, F. X., & Dutheil, F. (2017). Creatine supplementation and upper limb strength performance: a systematic review and meta-analysis. Sports Medicine, 47(1), 163-173.
6. Southward, K., Rutherfurd-Markwick, K. J., & Ali, A. (2018). The effect of acute caffeine ingestion on endurance performance: a systematic review and meta–analysis. Sports Medicine, 48(8), 1913-1928.