Hydration, flexibility, performance, and cognition are all closely intertwined. Without adequate fluid levels in the body we tend to feel sluggish, hungry, stiff, and foggy-headed.
As a general starting point, half your bodyweight in ounces per day will get most people close. Sweating during exercise means replacing roughly 125% of the fluid lost during that session - so if you are down one pound on the scale afterward, aim for about 20 oz of water post-exercise.
Drinking only when thirsty is not an effective strategy. The signal usually arrives after the optimal window to hydrate has passed. We then tend to overcompensate - drinking too much at once, or reaching for extra food - which can throw off the balance of electrolytes in the body.
A note on the other direction: it is possible to drink too much, particularly during long-duration exercise. If you are training for hours at a time, replacing electrolytes matters as much as replacing fluid.
Article. Drinking Strategies: Planned Drinking Versus Drinking to Thirst
Article. Optimizing the restoration and maintenance of fluid balance after exercise-induced dehydration
Huberman Lab Podcast. Dr. Andy Galpin: How to Build Strength, Muscle Size, and Endurance @ 02:16:35
Article. Exercise and Fluid Replacement
Hydration is one piece of a bigger picture. Our other training resources cover strength, body composition, and recovery.
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This material is provided for general education. It is not medical advice and is not a substitute for care from a qualified health professional. If you have a kidney, heart, or fluid-balance condition, ask your physician before changing your fluid intake.