Ever notice how your body moves better (smoother, less creaky) when you’re on top of your hydration game? I do. When I actually hit my water goal, my joints feel like they’ve been oiled. It’s like WD-40 for your knees. And as someone who lifts, runs, travels, and occasionally wrestles car seats into SUVs, I feel the difference when I’m even slightly under on water.
But hydration isn’t just about joints. Your muscles and soft tissues rely on water to stay elastic, function properly, and bounce back after workouts. Without it, they get stiff, tight, and sore. Ever feel like your legs turned into beef jerky after a workout? Yeah, that’s probably a hydration issue, not a programming problem.
In fact, before you go buy a fancy recovery tool or the latest supplement, here’s a wild idea: drink more water. Revolutionary, I know.
So, how much should you drink?
A good baseline: half your bodyweight in ounces per day.
160 pounds = 80 ounces.
Training hard, sweating, or spending time in the sun? Add more. 25-30 ounces per hour of sweatyness. Simple math, big difference.
But let’s be honest, most of us don’t forget to drink water. We just don’t prioritize it.
That’s where habit stacking comes in. Instead of trying to overhaul your day, just stack hydration onto things you already do:
- Before coffee: Drink a full glass of water before your first sip of caffeine. Your body will thank you.
- In the car: Keep a bottle with you and sip at red lights or between errands.
- Scrolling = sipping: If you’re holding your phone, you’re holding your water too.
- Midday electrolytes: Make your 2 PM water less boring and way more effective by adding electrolytes.
- Set a reminder: Label it something fun like “Be Less Shriveled” – thats what mine says
The unsexy things work
Hydration isn’t sexy, but it works. You don’t need to be perfect, just consistent. Lubricated joints, faster recovery, better energy… all for the low price of free (unless you’re fancy and prefer sparkling).
So go ahead and drink up. Your knees, muscles, and post-deadlift hamstrings will thank you.
