Definition
Water makes up ~60% of body weight and is critical for temperature regulation, nutrient transport, joint lubrication, and muscle contraction. Dehydration of just 2% body weight impairs strength, endurance, and cognitive function. Aim for half your bodyweight in ounces daily, plus extra around training and in hot climates.
Real questions
Does coffee dehydrate you?
Not significantly — coffee counts toward daily fluid intake. The diuretic effect is mild and offset by the water content.
Should I drink water during training?
Yes. Sip 500ml–1L during a 60–90 minute session, more in heat. Pre hydrate 500ml in the hour before training.
Stack with
Put it to work
Coach Foster builds your program around hydration and the rest of the fundamentals, shaped to your body and your week.