How Dehydration Impacts Fitness and Workouts

By Soji James, CPT, CSCS

I’m sure you’ve heard this time and time again—but it’s important enough to repeat over and over again. Hydration is a big deal when it comes to your performance and aesthetic goals. 

For humans (and most organisms in existence, for that matter), water is essential for most of our daily functions. It comprises a whopping 60% of the average adult human body. Water intake is a necessity for survival and optimal performance, yet all too often we wait until we are thirsty to refuel our inner fluids. By then it’s already too late.

The Effects of Dehydration on Exercise and Performance

Have you ever struggled to keep pace during a run or a set of squats that felt easy the week before? Research shows that a simple 2% drop in hydration levels can lead to a decrease in athletic performance, and can be associated with feelings of fatigue, joint pain, and impaired decision making.

Proper hydration can also be a game-changer for wellness gains. Are you looking to fit snuggly back into that pair of skinny jeans? Adequate hydration is directly correlated with weight loss. This may be due to enhanced metabolism, attributed to heightened mitochondrial function. In addition, it promotes cardiovascular health, keeps skin supple, and helps to cleanse your body. H2O for the win, ladies and gentlemen.

How to Stay Hydrated During Exercise

Basically, dehydration is the enemy—and it doesn’t want us to be great. So how much water should you drink? It’s hard to say. Depending on a number of changing factors, including diet, habituation, and training goals, every individual’s amount will vary. It’s better to lean towards having more water than not enough. One way I’ve found that makes it easier to drink more water is to purchase a water bottle that you love. So today, I want to introduce you to your new workout BFF: Mobot.

Mobot is the world’s first eco-friendly foam roller water bottle. (Yep.) It’s also a foam roller, so with this purchase, you can be friendly to the planet and to your body at the same time. It’s BPA-free, has a silent sip and removable straw that makes it simple to drink more, and an easy-to-carry loop for attaching to bags. Mine easily fits in my backpack without issue and does a great job at keeping my water cool.

They come in 3 different sizes which are affectionately named: 

Big Bertha Foam Water Bottle (40oz):

Grace Foam Water Bottle (27oz):


Firecracker Foam Water Bottle (18oz):

If you’re looking to attack that post-workout soreness so that you can bounce back strong for your next workout, foam rolling mimics myofascial release treatments and has been shown to reduce inflammation, improve circulation, and aid in the recovery process. Pair this with the hydration factor and you have a 2-in-1 tool that can flush toxins from your body, wage war on dehydration, and help with the maintenance of soft tissue quality anywhere that you decide to take it.

Whether you’re working out in the gym, preparing for a race outdoors, or sitting in the office, Mobot is a must-have companion that will allow you to give back to your body in a major way.

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