Drinking Water and Strength Training

Essential for fat loss, muscle growth, and recovery

At Aurora Personal Training in Eindhoven, we see it every day: people train hard but leave results on the table because one fundamental factor is missing — hydration.
Whether your goal is fat loss, muscle growth, or more energy, without enough water your body simply cannot perform optimally.

In this blog, you’ll learn why drinking water plays such a crucial role in strength training, how much you actually need, and how to use hydration strategically for sustainable results.

Why water is so important during strength training

Water is involved in nearly every process in your body, including:

• regulation of body temperature

• transport of nutrients to muscles

• removal of waste products

• lubrication of joints

• nerve signaling and muscle contraction

During strength training, you lose fluids through sweat and breathing. If this fluid isn’t replenished, strength, focus, and recovery capacity drop — often already at just 1–2% dehydration.

Without proper hydration, you’re not training at your true capacity.

Water and fat loss

Hydration also plays a key role when losing fat:

• Increases satiety → less urge to snack

• Supports fat oxidation during training

• Keeps your metabolism efficient

A slightly dehydrated body shifts more quickly into “energy-saving mode,” which directly works against fat loss.

How much water do you need?

A practical guideline:

35 ml of water per kilogram of body weight per day

Examples:

• 60 kg → ± 2.1 liters

• 80 kg → ± 2.8 liters

If you train intensely or sweat a lot, your needs will be higher.

Hydration timing around training

• Before training: 300–500 ml (± 1 hour before)

• During training: small sips

• After training: 500–1000 ml, optionally with electrolytes

Water and sleep

Drinking enough water is important, but timing matters.

Too much water right before bed can:

• interrupt sleep

• reduce recovery quality

Advice:
Stop drinking large amounts 1–1.5 hours before bedtime, unless you’re truly thirsty.
Quality sleep remains the foundation of recovery and progress.

👉 Read also: Sleep and recovery in strength training

Start your day with water

After a night of sleep, you are always slightly dehydrated.

Start your day with:

• 2 glasses of water (± 500 ml)

Effects:

• activates metabolism

• improves focus

• supports energy production

Optional: add a pinch of (Celtic or Himalayan) salt for better electrolyte balance.

Water and salt: essential together

When you sweat, you lose not only water but also sodium.

A good electrolyte balance supports:

• muscle contraction

• nerve signaling

• energy levels

• prevention of cramps and dizziness

That’s why at Aurora we don’t just look at how much you drink, but how you hydrate.

The Aurora approach

At Aurora Personal Training, we guide you beyond just exercises:

• personal hydration guidelines

• reminders integrated into your training structure

• all-in facilities (water, towels, calm environment)

• coaching on recovery and lifestyle

👉 Explore our approach for busy professionals

Conclusion

Drinking water is not a side issue — it’s a fundamental pillar of results.
Whether you want to lose fat, build muscle, or live with more energy, optimal hydration makes the difference between stagnation and progress.

Want guidance that goes beyond workouts alone?
👉 Plan a free intake at Aurora Personal Training in Eindhoven
and experience what an integrated approach can do for your body.