Hydration during workouts plays a crucial role in maintaining performance, preventing fatigue, and supporting recovery, according to an orthopaedic specialist who has explained the science behind when and how to drink water while exercising. As physical activity increases and the body begins to sweat, fluid loss becomes inevitable, making proper hydration an essential part of any fitness routine.

Addressing a common concern among gym-goers, Dr Aditya Jain, Senior Consultant in Orthopaedics at Fortis Hospital, Okhla, clarified that drinking water during workouts is not harmful and does not negatively affect performance when done correctly. He explained that many people avoid sipping water between exercise sets due to the belief that it may cause discomfort or heaviness, but the real issue lies in consuming large amounts too quickly rather than steady hydration.

The doctor emphasised that small, regular sips of water during workouts are the most effective way to maintain hydration. He noted that excessive sweating during exercise leads to fluid loss, and failing to replace it can result in dehydration. Even mild dehydration, he said, can significantly reduce endurance, strength, concentration, and muscular efficiency, ultimately affecting overall workout performance.

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Beyond performance, dehydration also increases the risk of injury. Dr Jain explained that when the body is not adequately hydrated, muscles become fatigued more quickly and provide less support to joints. This can impair coordination and balance, especially during weight training, running, or high-intensity workouts, increasing stress on muscles, ligaments, and joints and raising the likelihood of strains or injuries.

The doctor also pointed out common signs of dehydration during exercise, including fatigue, dizziness, headaches, and muscle cramps. He advised fitness enthusiasts to remain alert to these symptoms and adjust their hydration habits accordingly to maintain safe and effective training sessions.

Regarding hydration choices, Dr Jain stated that plain water is sufficient for most workout sessions to replace fluids lost through sweat. However, he added that in cases of prolonged exercise, intense sweating, or outdoor workouts, electrolyte-rich drinks may be beneficial to restore essential minerals and maintain body balance. Overall, he recommended consistent and mindful hydration as a key component of safe exercise practices.

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