The modern “hydration industry” has convinced many people in the world of health and fitness that dehydration is a terrifying fate to be avoided at all costs.

Whether it’s a bandolier-style “hydration belt” or buckets of blue “sports recovery drink”, products that supposedly help us stay hydrated abound.

But do we really need to worry about this?

How much hydration do you really need?

When it comes to hydration, body size, matters.

Your surface area and volume help determine your fluid needs. The bigger you are, the more water you lose through respiration and sweating.

Climate matters too. Dry, hot climates and/or high altitudes suck fluid away from our bodies faster.

Many guidelines for proper athletic hydration are based on the needs of large male athletes who are exercising in extreme conditions. (After all, Gatorade was developed for University of Florida football players, who’d train hard for hours under the blazing Florida sun.)

In fact, the oft-cited guideline of “Drink X glasses of water a day” isn’t based on evidence.

It’s one of those things that gets repeated often enough to become “well-known”.

But the science doesn’t actually support it.

Food for thought.


Back Squat

3×5 Linear Progression

Start your linear progression light enough to increase weight by 5-10 lbs each week over the next 8 weeks.


1 x 10

Warm up and perform one heavy (and perfect) set of 10 reps. Touch-and-go is permitted.


For Time:

1000m Row


Go hard on the row.