Hydration timing matters more than most folks realize. Even mild dehydration can tank endurance and blunt strength and power (PMID: 26891166; PMCID: PMC5634236).⁠ ⁠ And chugging water on the way to the gym — or between sets — doesn’t fix it. Training dehydration happens fast; rehydration can be slow. You’re trying to fill the tank while it’s still leaking — burning energy and sweating at the same time you’re replacing liquids and electrolytes. That’s a net loss, not a recovery strategy.⁠ ⁠ And here's what happens inside your body when you train dehydrated:⁠ 💧 Shrunken cells = sluggish signals. Dehydration pulls water from your cells, concentrating ions and enzymes, slowing muscle contraction and disrupting nerve signaling.⁠ 💧 Thirst lags behind need. By the time you feel thirsty mid-workout, you're already behind.⁠ 💧 Water alone isn't enough. Sodium helps retain fluid in your bloodstream. Potassium keeps it inside cells. Magnesium powers the pump that moves both.⁠ ⁠ The fix is simple. Pre-hydrate 2–3 hours before your workout. Sip electrolytes consistently during. Replace what you lost after.⁠ ⁠ Stay Salty ⚡