The secret to a better workout

BY Guest author, Lara
published 29-10-18

There’s one easy thing we can all do to improve our ride; reduce tiredness and aid our post-workout recovery. Stay hydrated. In and out of the gym.

Water is the most abundant molecule in our body. If you’re a man, your body is about 60% water. If you’re a woman, your body is about 55% water. We rely on that H2O to regulate our core temperature; lubricate our joints; act as a natural shock absorber for our vital organs; and carry nutrients and oxygen around our body.

Losing just 1% of our liquid stores can lead to a drop in mental performance and physical co-ordination - whatever exercise you do. If you’re not adequately hydrated when you work out, your energy will dip, your focus will slide and you run the risk of the more unpleasant side-effects of dehydration: including dizziness; nausea or muscle cramps. The answer is to drink before, during and after the gym.

Drink up!


To get fully hydrated, you’ll need to drink about 600ml of fluid. Try to have that at least 45 minutes before you start your workout. It takes that long for the water to replenish your whole system. This is even more important if you’re taking an early-morning class, because you haven’t been taking in water overnight and your fluid levels will be low.


We lose water just by breathing. We lose a lot more water when we sweat. You need to replenish this as you work out. As a rule of thumb, try having around 250ml of liquid every 15 minutes.


This helps to regulate your temperature and your metabolism and to replace the fluids you lost during your work out. Aim to have another 250ml of liquid within 30 minutes of finishing a class.

FirstLight Flash: Treat yourself to one of our delicious cold-pressed juices or smoothies. Hydration-happiness-in-a-bottle! Available at our West London studio in Westfield, Shepherd’s Bush.