You’ll need a lot of of hydration, if you want to do hardcore exercise sessions. Without enough, you simply will not be able to perform at a level that gets results from your exercise.
Low Hydration Effects
Without the proper hydration, your body won’t be able to respond the way you hope. Fat metabolism will be hindered, your energy levels will be down, and your heart will have to work harder. And if that weren’t enough your body won’t be able to regulate its temperature as well as it could if you had the right amount of water in your system.

water drinking
Energy Conversion
But, if you drink enough water before, during, and after your workout sessions, some amazing processes will go to work for you. With enough water, you’ll be able to turn adenosine triphosphate (ATP) into the stuff you need for a good workout…adenosine diphosphate (ADP), inorganic phosphate, and energy. This is essential for muscle contraction. And when you run low on water…you run low on the stuff your muscles need for your workout.
Temperature Regulation
Temperature regulation is another important part water plays. Get enough of the good stuff into you, and you’ll be able to sweat enough to maintain a safe body temperature. The way sweat does this is through evaporation. When sweat evaporates, it cools your skin. And since sweat is mostly water, you’ll need to drink water as you workout to replace what you lose through perspiration.
Fat Metabolism
Fat metabolism depends upon water, so if you hydrate yourself properly, you’ll be helping your body turn fat into energy. Now, your body won’t burn fat just by drinking a lot of water. You still have to eat right and exercise. But if you neglect taking in enough water, you’ll sabotage your weight loss efforts.
Cardiac Support
Keep your water levels up and your heart will have an easier time pumping blood through your body. But if your water levels are low…your plasma volume decreases. Then your heart efficiency decreases. And that means your heart has to pump faster just to keep blood flowing to your organs…and that includes your muscles. The right amount of water helps your cardiovascular system work more efficiently by maintaining a more normal level of plasma volume.
Avoid These Three

Not all drinks are good for you, and if you want your workouts to be consistent and efficient, you’ll need to avoid drinks made with caffeine, alcohol, or carbonation. These beverages can cause internal discomfort, increase urine production, and artificially slake your thirst, which means a decrease in drinking fluids.
There are other reasons to avoid these drinks that affect your health and your capacity to exercise, but seeing how they interfere with good hydration should be enough.
Quick Fact: Water helps eliminate waste products and toxins.
How Much Is Enough?
Two hours before your workout, drink 17 ounces of water.
Drink 6-10 ounces while you exercise…about every 15 to 20 minutes.
They note that drinking this much water may appear to be too much, “but this is the amount needed to insure proper hydration.”
Also, to make sure you replace the water you lost during your workout, weigh yourself before and after you exercise. For every pound lost during your workout session, drink 20 to 24 ounces of water