How you feelin? HOT, HOT, HOT

Jul 15, 2023

 by Marina Martinez

Excessive Heat Warnings?


Want to lose weight?

Having sugar cravings?

Want to improve fitness performance? 

Getting muscle cramps?

Have a headache?

Need mental clarity?

Want clearer skin?



Hydration is key to peak performance of your body & mind. Check out these hydration tips:


💦 Drink at least 1/2 an ounce of water per pound you weigh, or half your bodyweight in ounces, even on rest days.

Ex: You weigh 150lbs; drink at least 75 oz of water daily (not counting your workout water)


💦 Drink at least 16oz of water per training session + 8oz within 30 min post-workout to replenish water & electrolytes lost.

(Our 26oz sports bottles & shaker bottles are the perfect workout hydration size) This is per session/per hour. If you’re doing two-a-days or longer workouts, adjust accordingly.


💦 Have it ready!

For most members, the required water intake including workouts is about a gallon. The way to ensure you get the required amount in the way your body needs it is to sip all day. Having it available is half the battle!

Note: We have half gallon & full gallon jugs that keep your water cold & within reach all day to help ensure you reach water intake goals!

💦 Love your water & make sure it loves you back!

Not all water is equal. Clean, crisp, great-tasting water will help you drink more. (Does water have a taste? Ok, maybe it’s more a lack of bad taste!) Additionally, we recommend higher pH water to balance acidity, and added electrolytes to help in your recovery.

Tap water can contain trace amounts of chlorine, fluoride, pesticides, heavy metals such as aluminum, mercury, copper and lead, and these can all be harmful to your health over time. Go filtered as much as you can & grab some electrolytes from (discount code: CHARGE) or fill your jugs with FloWater at the gym. 

💦 Hydrating before or after special events

If you have a pool or boating day, a competition or run, or even a social event in which you will be drinking, it's not enough to drink water during the event. Ensure you are hydrated in the days leading up to the event, as well as during and after. 

Additionally, it's a good idea to add electrolytes to your water or get an IV hydration drip before your event to be at your best, or afterward to recover & rehydrate quickly (and cure a hangover!)

💦 Are you properly hydrated? 

One quick way to check your hydration levels is the pinch test 🤏🏽 

Pinch an area of skin, such as the top of the knuckle or the back the hand, lift up, and release.

Did it return to normal? Or did it stay lifted, or appear loose? This can be a sign of dehydration. 


Dehydration occurs when your body has depleted more water than you take in and no longer has the water and other fluids needed for normal function. This can happen to anyone, especially if you're working out vigorously, the way we do at Charge Fitness, so it's important to be proactive and always replace the water lost when you sweat.  

Dehydration impairs your body's ability to regulate heat, so your body temperature & heart rate will increase. This can cause more fatigue during a workout and decrease your mental function. 

While extreme thirst is an obvious symptom, it's not always a reliable early symptom. Other symptoms to look out for include:

-feeling fatigued or sluggish

-dry mouth, lips, & tongue

-bad breath

-feeling hungry (not always, of course) 

-feeling light-headed or dizzy

-experiencing confusion


-urinating less frequently

-dark-colored urine


Prolonged or repeated dehydration can cause heat injury and serious complications, such as:

-urinary tract infections

-kidney stones

-kidney failure


-hipovolemic shock (low blood volume)

-swelling of the brain




When you experience dehydration, vitamins A, B, & C, and some minerals be reduced or destroyed. It's important to get these nutrients from a healthy, nutritious diet and supplementation as needed to avoid vitamin deficiencies.

Hydration is one of the most critical aspects of maintaining a healthy body and mind, especially during summer and with the challenging training we do at Charge Fitness. Drinking enough water ensures that your body can regulate temperature, conduct vital functions, and keep you performing at your best. It can even help you lose weight, reduce sugar cravings, and improve your skin's appearance. By adhering to the tips and tricks outlined in this blog, you can help ensure that you're always properly hydrated, whether it's  or intense workouts. Remember, don't wait until you're thirsty or have an event to start hydrating; sip all day every day to keep your body in optimal working order, and don't hesitate to utilize supplementary hydration techniques like IV drips and electrolyte drinks. By making hydration a priority, you'll keep your body at peak performance and enjoying all the benefits that come with leading a healthy lifestyle.

Make sure you are following us on Instagram & in our private Facebook group for more health & fitness tips!



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