Sunday Lift Legion Newsletter: The Hydration Fix for Better Workouts

Are Your Workouts Lagging?

You’re putting in the work. You’re showing up, hitting your lifts, and pushing through every session—but something feels off. Your strength isn’t where it should be, fatigue sets in faster than expected, and recovery feels slower. It could be allergies, or it could be a mysterious unknown sickness that no doctor can seem to figure out except to say, just tough it out and let it ride. Or it could be something way simpler.

Before you start overhauling your training or blaming your programming, consider this: you might just be dehydrated.

The Hidden Workout Killer: Dehydration

You already know hydration is important, but here’s the catch—you’re probably underestimating how much you need. Research suggests that up to 50% of people start their workouts already dehydrated. And once you add sweat and exertion to the mix, your body quickly enters a state where performance, endurance, and recovery take a hit.

Even a 1% drop in hydration can cause noticeable decreases in:

✔️ Strength and power output

✔️ Endurance and stamina

✔️ Muscle recovery and soreness levels

✔️ Focus and mental sharpness

How to Fix It: Hydrate Smarter, Not Harder

💧 Start Hydrating Early – Don’t wait until mid-workout to drink water. Start before your session so you’re properly fueled. A good rule of thumb: drink at least 16 oz. of water 1-2 hours before training.

⚡ Replenish with Electrolytes – If you’re sweating a lot, water alone won’t cut it. Sodium, potassium, and magnesium are crucial for muscle function and nerve signaling. Add an electrolyte mix (without excess sugar) to your water, especially during longer or more intense workouts.

🧃 Pre-Workout Drinks Help – If you take pre-workout, try mixing it with extra water to get the added hydration benefits. While caffeine gives you an energy boost, fluid intake is what keeps your muscles firing properly.

🍉 Hydrate Post-Workout – After training, your body is still recovering. Replenishing lost fluids improves muscle repair, helps regulate body temperature, and reduces post-workout fatigue.

The Bottom Line

If your workouts have felt sluggish, don’t overlook the simplest fix—hydration. Start drinking earlier, add electrolytes, and make it a priority before, during, and after training. Small changes can lead to big improvements in your performance, endurance, and overall recovery.

💭 How’s your hydration game? Let us know what you’re sipping on before workouts next time you’re in the gym!

Stay strong, stay fueled,

Lift Legion

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SqueakGi Clean 5oz Bar Soaps – Now Available at Lift Legion!

We’re excited to bring SqueakGi Clean soaps to Lift Legion! Originally created for Brazilian Jiu-Jitsu practitioners to combat skin infections after intense training— without destroying and drying out your skin. Our all-natural & almost natural, handmade soaps are perfect for any athlete pushing their limits.

Our soaps are Paraben, Sulfate, GMO and Cruelty Free and made with Organic Saponified Oils, including Palm Oil, Coconut Oil, Sunflower Oil, and Extra Virgin Olive Oil, to deeply cleanse without stripping your skin. We also add Goat’s Milk for extra hydration and nourishment, ensuring your skin stays soft, healthy, and ready for your next workout.

Train hard, recover clean, and stay fresh— Pick up a bar today!

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