Four Tips For Improving Hydration and Performance - Kill Cliff

Four Tips For Improving Hydration and Performance


Most CrossFitters fall short on optimal performance in terms of hydration. That can lead to decreased performance and early fatigue. There is a lot that can work against being optimally hydrated. Too much coffee, too much alcohol and too little water are the obvious ones.

However, a big part of the problem is timing of hydration. Too many athletes try to chug water before a workout or drink during a workout thinking they are getting properly hydrated.

If you are sipping a water bottle right before or during a workout, it is too little, too late. That bottle during your 20 minute AMRAP isn’t going to have as much of an impact as your hydration habits in the other 23 hours a day. When you head to the Box, the hydration you start with is the hydration you are stuck with.

For optimal hydration, I recommend athletes re-hydrate starting right after their workout. Hydrating properly is essential to recovering for the next day’s performance.


Here are four rules for improving hydration and performance:

  1. Drink ’til your pee don’t stink! If your post workout No. 1 looks like iced tea, drink now.
  2. Chug your mug! Coffee is great, but have you ever gotten to noon and realized all you’ve had to drink is java? Before downing your morning Joe, down some water from the same mug.
  3. Electrolytes to get right! When you sweat, you lose more than water. You use electrolytes that regulate hydration at the cellular level. Potassium, magnesium, sodium and other electrolytes work in combination with plenty of water.
  4. Don’t drink your calories! OK, this is not really about hydration, but in the pursuit of hydration, too many athletes slam high-calorie drinks. Most CrossFitters don’t need the excess sugars. Instead, look for low calorie options. KILL CLIFF Clean Hydration & Recovery Drinks are naturally sweetened with just 15 to 20 calories and contain electrolytes and B-vitamins with zero sugar.