Are you drinking enough water, particularly before you work out? A recent study published in the Journal of Applied Physiology suggests that a hypohydrated state will limit your results, or the body’s adaptation to resistance training.

These findings were further supported by a very recent study published in the European Journal of Applied Physiology (Jan 2010) which looked at resistance training performance in males exposed to heat but supplementing with a carbohydrate electrolyte drink (100% replenishment) and males dehydrated to the 3% level by means of pre-exercise hot bath. Male participants performed three sets to failure on the bench press, lat pulldown, overhead press, barbell curl, triceps press and leg press with 2 minutes recovery used between sets. In comparison, those men exposed to training stress but remaining hydrated using an electrolyte replenishment drink outperformed those men who exercised in a hypohydrated state. Similar to the previous article the group exercising in a hypohydrated condition experienced elevated heart rates, higher rates of perceived exertion and reduced performance common of low blood plasma and SNS detriments at the same relative intensities. -National Council on Strength and Fitness

So, how do I stay hydrated? It’s simple really. While I’m at work, I keep a full glass of water on my desk. It’s easy when you have a fridge with filtered water and an ice machine. However, a simple bottle, maintained three-four times per day from the tap will also do the trick. You just have to remember to keep the bottle handy and to take it with you to work in the morning.

It is also important to remember to drink small sips throughout your workout in between sets or groups of sets. This is particularly important if you are using energy, NO, or creatine supplements, as they not only have a dehydrating effect on the body but require water to properly process. Stay hydrated and enjoy better workouts and better results!