• 98C Preddys Rd, Bexley North NSW 2207
  • 5:30AM to 9:00PM


Due to essential works required for Angelo Anestis Aquatic Centre, the ground floor change rooms and indoor 25m pool hall mechanical ventilation system will be offline from Tuesday 14th November 2023 through to Friday 24th November 2023. Temporary measures will be put into place during this period including portable units in the change rooms and a slight increase in 25m pool temperature. In order to control air quality and humidity, the indoor 25m pool hall air temperature may be cooler than usual, dependant on weather. No other areas are expected to be affected. Thank you for your understanding.
Bayside Council

Hydration Hacks: Boosting Your Workout Performance 

Hydration could simply be the secret weapon you have been missing to improve your workout efficiency. Proper hydration is crucial for ideal athletic performance, which helps regulate body temperature, transport nutrients, and maintain electrolyte balance. If you are an athlete, a fitness enthusiast, or someone looking to improve their workouts, the following hydration hacks will help you improve your performance during workouts. 

The importance of hydration in workouts 

Staying hydrated isn’t just about drinking water; it is also about replenishing the electrolytes your body loses during the workout. When you are dehydrated, your body’s ability to perform at its best is compromised. By staying properly hydrated, you can get the following advantages and enhance your workout performance.

  1. Hydration helps to maintain blood volume, lowering the risk of muscular fatigue and mediocre performance.  
  2. Hydration allows for effective muscle coordination and contraction during workouts. 
  3. Staying hydrated promotes effective blood flow, which transports oxygen and nutrients to the muscles. 
  4. Proper hydration promotes good body temperature control, minimising overheating during exercise. 
  5. Staying hydrated helps to prevent cramps by maintaining the strength of muscles during exercise. 
  6. Well-hydrated muscles boost endurance and workout performance. 
  7. Hydration promotes quicker recovery by reducing muscle pain and encouraging efficient tissue regeneration. 

Why do we need to rehydrate ourselves during workouts? 

Our bodies are mostly made up of fluids, which are important for efficient functioning. Water not only helps us keep a healthy heart and brain, but it also aids our muscles. It also helps our bodies detoxify and maintains body temperature. Additionally, sufficient hydration aids with weight reduction, digestion, and sleep. Whether you like going to the gym or exercising in your dorm room, one thing stays constant. We sweat a lot and lose fluids when exercising. That is why refilling our water supply is essential for a healthy and successful workout programme. 

How to choose the right workout drink 

Here’s everything you need to know before choosing the right beverage to keep you hydrated throughout your next exercise. 

  1. Pick the Appropriate Drink: Pick a drink that matches your workout intensity and duration. If you are doing low intensity workouts, then water should do the work, but if you are going all out for higher intensity workouts, electrolyte drinks might be a better fit. 
  2. Consume Appropriately: Listen to what your body is telling you and grab a drink when you start feeling thirsty. Do not hold off until you are super thirsty, as that could be a sign of dehydration. If you tend to sweat heavily, it is suggested to drink four to eight ounces every 15 to 20 minutes while exercising. 
  3. Avoid excessive drinking: It is important to stay hydrated but be careful not to drink too much water. Finding a balance is key, especially if you are doing a moderate-intensity workout. Athletes who drink plenty of fluids, including sports drinks, but do not get enough sodium may end up with a serious life-threatening condition called hyponatremia. 
  4. Consume Reasonable Amounts of Protein and Carbs: Think about beverages that have a well-balanced combination of protein and carbohydrates to help boost your energy levels and assist in your recovery. This is particularly crucial for longer or more demanding workout sessions. 
  5. Drink before and during exercise: Make sure you are properly hydrated before you begin your workout and remember to keep sipping water during your session. Staying hydrated is key to performing at your best and reducing the chances of dehydration-related issues. 

Exercise offers numerous advantages for our bodies, but dehydration is a common drawback. It is crucial to always stay hydrated, particularly during physical activity. The key to avoiding dehydration lies in replenishing fluids adequately. Useful tips on the quantity, timing, and types of fluids to carry along can greatly enhance your exercise experience. 

Join us today and allow our skilled instructors to not only assist you with your workouts but also help you maintain proper hydration.  

Start your journey now towards a healthier version of yourself! 

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