Hydration is a critical part of fitness, but as Dr. Stacy Sims explains in "Women Are Not Small Men," women’s hydration needs differ from men’s, especially during exercise. Factors like hormones, sweat rates, and electrolyte balance play a huge role in how well you stay hydrated before, during, and after your workouts.
Estrogen and progesterone, two key hormones in the menstrual cycle, influence how women retain fluids and regulate body temperature. During the high hormone phase (days 15-28), progesterone increases body temperature and delays the sweat response, which can make you more prone to dehydration.
Electrolytes—minerals like sodium, potassium, and magnesium—are essential for fluid balance, muscle function, and preventing cramps. Women lose more sodium than men during exercise, especially in the high hormone phase, making electrolyte replenishment essential. Hydrating with water isn’t enough; consider adding electrolyte tablets or drinks to your routine to maintain optimal hydration levels.
Dr. Sims recommends that active women prioritize drinking fluids with added electrolytes before, during, and after exercise to stay properly hydrated. Water alone isn’t enough; adding electrolyte tablets or drinks can help you maintain energy and avoid dehydration-related fatigue.
Proper hydration is about more than just drinking water. To perform your best and feel energized, it’s crucial to understand how your body’s needs change throughout your cycle and replenish fluids and electrolytes accordingly.
At Body Evolution, we’re committed to helping women optimize their health and performance. Join us to learn how to stay hydrated and balanced during your workouts with personalized training that works with your unique body.
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