Blog: How to Hydrate Properly (Before and After Exercise)
Wednesday, 13 August 2025
Whether you're taking part in our high-energy spin class, enjoying a swim in our 20-metre pool, or lifting weights in the gym, proper hydration is key to getting the most from your workout. Staying well-hydrated can boost your performance by preventing fatigue, and supporting your muscles for a faster recovery.
To help keep you inspired, we wanted to focus our blog this month on how to make sure you're drinking the right amount, at the right times.
Why Hydration Matters
Let's start with the basics - why is it important we stay hydrated?
Well, water is essential for every cell in your body. It helps regulate temperature, transport nutrients, and aids the body in removing waste. When you're exercising, you lose fluids through sweat and breathing, which can lead to dehydration if you don't replace them. Even mild dehydration can cause fatigue, dizziness, reduced concentration, and muscle cramps... none of which you want when trying to workout!
Before Exercise: Get Ahead of Thirst
Don't wait until you feel thirsty as by that point, you're probably already a little dehydrated! Make sure you are drinking regularly throughout the day. Aim for around 1.5-2 litres of water daily, though be sure to increase this on warmer days or if you've been particularly active and may have sweat more than usual.
Top up 1-2 hours before you exercise, to ensure your body starts in a hydrated state, then take a bottle with you to class or the gym, to ensure you can take tops up as and when your body tells you too.
All this said, try to avoid overdoing it right before class! Guzzling large amounts immediately before training can cause discomfort (and increase the chance you need to keep running for the loo!)
After Exercise: Replenish and Recover
As you probably already know (or have guessed by this point of our blog!) hydration doesn't stop when your workout ends, as your body is still working hard to recover.
Be sure to drink within 30 minutes of finishing your workout. Aim for around 500ml to replace immediate losses, especially if you've just completed an intense workout or fitness class!
After heavy sweating, a drink with electrolytes (such as sodium and potassium) can help restore mineral balance. and aid recovery. Coconut water or a low-sugar sports drink works well. For bonus points, consider pairing hydration with nutrition. A healthy snack rich in protein and carbs will aid muscle repair.
Signs You Need More Water
If you have any of the below, it's likely a sign you need more water. If symptoms persist though, consider consulting you GP or health provider.
- Feeling tired or lightheaded
- Dry mouth or lips
- Muscle cramps
- Headaches
Hydration at Holmer Park
Throughout Holmer Park we have fresh water points so you can bring your reusable bottle and refill as needed.
After your workout, why not stop by The Orchard Café? It's the perfect spot to relax while enjoying a refreshing drink. From freshly brewed herbal teas and coffees to chilled bottled water, smoothies, and soft drinks, it's easy to top up your hydration in a delicious way!
Hydration is one of the simplest yet most effective ways to enhance your workout performance and recovery. By drinking regularly and ensuring your body stays hydrated, you'll be able to enjoy every workout session at Holmer Park even more.