Stay Hydrated for Optimal Health and Performance

Published On: June 14, 2024

Water is essential for maintaining our health.  It plays a crucial role in various bodily functions, including delivering nutrients to cells, eliminating waste, protecting joints and organs, and regulating body temperature.  Make water your primary beverage choice.

For optimal hydration, it’s recommended to drink 17-20 ounces (500-600 ml) before exercising, 8 ounces (240 ml) every 10 minutes during your workout, and 16 ounces (480 ml) after finishing.  Staying hydrated during exercise helps prevent muscle cramps, heat stress, injuries, and decreases in stamina.  Ensuring proper hydration while active supports your body’s needs effectively.

Prioritize fluid intake during physical activity.  Adequate hydration enhances concentration and performance, boosts endurance, and prevents excessive increases in heart rate and body temperature.  Sufficient hydration is key to maximizing your workout benefits.

Exercise strengthens muscles by breaking them down and then rebuilding them through muscle protein synthesis.  This process requires well-hydrated muscles.  Dehydration can significantly slow down recovery and halt the muscle rebuilding process, particularly after an injury.

At Tucson Racquet and Fitness Club, all new members receive a complimentary consultation with one of our certified personal trainers.  This ensures a comprehensive needs assessment before starting any fitness routine.  Whether you prefer structured classes or self-directed workouts, our facilities accommodate all fitness levels and interests.  Our trainers are available to answer any questions, provide personalized advice, and recommend suitable programs, ensuring a safe and effective fitness journey.

We’re dedicated to supporting you on your path to improved health.  Contact us for some free tips at or 520-795-6960.  Remember, everyone needs a coach.  I’m Sandy McCaslin, a Rotarian, Tucson resident, and General Manager of the Tucson Racquet and Fitness Club, dedicated to bringing wellness to our surrounding communities.