Your brain is 75% water. So if you’re feeling slow, sore, or snappy in rehearsal… you might just be thirsty. The truth is, even mild dehydration can tank your focus, your stamina, and your stage presence.

In this episode of The Fit2 Perform Podcast, Bobby and Steffan unpack the hidden role hydration plays in peak performance, and why staying on top of your fluids could be the simplest (and most overlooked) hack to getting through long rehearsals and eight-show weeks.

Talking Points:

⚠️ Just 2% dehydration = 20% performance drop (reaction time, focus, strength).

🚽 Why performers often avoid drinking enough water (“I don’t want to pee mid-show”)—and how that backfires.

🥵 The hidden issue of electrolyte loss, especially in hot theatres and under stage lights.

🍫 Why energy crashes often come from dehydration—not hunger.

Key Takeaways:

✅ Start the day with 500ml water + pinch of salt or an electrolyte tablet.

✅ Sip constantly during rehearsals—don’t wait for breaks to catch up.

✅ Track your fluid intake (aim for ~35ml per kg bodyweight daily).

✅ Remember: herbal teas, broth, and water-rich foods all count too.

We wrap things up with a listener question that ties directly into hydration and performance—practical tips you can put into action today.

👉 Tune in now to Hydration Hacks – Staying Energised During Long Rehearsals on The Fit2 Perform Podcast. Got your own hydration strategies or questions for us? Email them to talk@fit-2.co.uk and join the conversation.