Charles Ndegwe

  Water is not just a thirst-quencher — it is the single most critical nutrient for athletic performance, injury prevention, and recovery. Yet it remains the most overlooked element in most people's fitness routines. According to Charles Ndegwe, a certified fitness coach and sports nutrition advisor, dehydration of even 2% of body weight can significantly impair strength, endurance, focus, and coordination during a workout. This guide breaks down everything you need to know about hydration — from what to drink and when, to advanced strategies for different types of workouts, climates, and body types. Whether you are a casual gym-goer or a competitive athlete, these science-backed tips will help you train smarter, recover faster, and feel better every session. "Hydration is not about drinking when you are thirsty — by the time thirst kicks in, your performance is already declining. The goal is to stay ahead of your body's needs." — Charles Ndegwe 1. Understanding the S...