Hydration Hacks for Athletes Who Forget to Drink Water
Spoiler: You’re probably already dehydrated.
Let’s be honest — most of us know we should be drinking more water.
But between chugging coffee, hammering pre-workout, training hard, and trying to keep up with life…
water gets forgotten like your mobility homework.
Here’s the problem:
Even being 2% dehydrated can mess with your performance — physically and mentally.
And if you’re pushing hard in training, sweating through classes, hitting lifts, running, and recovering in the sauna?
You need more than just “a few sips here and there.”
Let’s fix that. Quick. Easy. No gallons required.
1. Set the Tone: Start Every Day With 20oz of Water
Before the coffee. Before the chaos.
Wake up, grab a bottle, and get in 20oz of water ASAP.
Add a pinch of sea salt and a squeeze of lemon if you’re feeling fancy (or if your first session is coming in hot).
Why?
Your body loses water while you sleep — and caffeine dehydrates you.
This is like priming the engine before you race it.
2. Use the “Rule of Thumb” (Literally)
Here’s an easy baseline:
👉 Drink half your bodyweight in ounces per day.
So if you’re 180lbs, aim for ~90oz of water.
More if you’re sweating heavily, doing doubles, or spending time in the sauna or cold plunge.
Bonus: count electrolyte drinks, but not coffee, soda, or booze. Sorry.
3. Salt Is Your Friend (Seriously)
Plain water isn’t always enough — especially if you’re sweating daily. You need electrolytes (sodium, potassium, magnesium) to actually absorb what you’re drinking.
Try:
- A pinch of high-quality salt in your water
- An LMNT, Re-Lyte, or Liquid IV packet (without all the sugar)
- Or a DIY mix: 16oz water + 1/4 tsp salt + splash of lemon + dash of honey
No bloat. No sugar crash. Just hydration that actually sticks.
4. Carry a Water Bottle That You Actually Like
Listen. You don’t need to marry a Stanley.
But if your bottle is ugly, dented, or makes weird smells — you won’t use it.
Get something you want to carry around.
Insulated. Has a straw. Fits in your cup holder. Glows in the dark. Whatever makes you drink it.
Pro hack: slap a sticker or two on there. Feels more like yours. You’ll drink more.
5. Stack It With Habits You Already Have
Forget to drink water? Cool.
Tie it to something you already do:
- After every bathroom break? Chug 8oz.
- Before every meal? Drink a glass.
- Mid-workout? Make water your “rest” task.
- Watching Netflix? Sip between episodes.
Link it to routines you never miss, and it’ll stick way easier.
6. Make It Taste Like Something (Without Wrecking Your Gut)
If “just water” bores you, give it a glow-up:
- Cucumber + mint
- Lemon + ginger
- Berries + basil
- Electrolyte tabs that don’t taste like medicine
You don’t need a juice cleanse — just a little upgrade to keep sipping.
7. Track It Like You Track Macros (Because It Matters)
No, you don’t need an app (unless you’re into that).
Just start with two big water bottles per day and make it your non-negotiable.
Treat water like your squat PR or your macros — it’s not optional if you want to:
- Perform better
- Recover faster
- Think sharper
- Sleep deeper
- Look leaner
Yeah. Hydration touches all of that. Every time.
Final Word: Don’t Be the Dried-Out Athlete
You train like an athlete.
Eat like an athlete.
So why hydrate like a cactus?
Drink more water. Add salt. Make it easy.
Your performance, energy, skin, sleep, and strength will thank you.And next time your coach asks, “Did you drink water today?” —
you can finally say “Hell yeah I did.”