That Time Zipylyna Forgot to Drink 

“Sweating like a champion. Drinking like a cactus.”

Zipylyna had one goal: crush her workout like a hydration queen.

Only
 she forgot the hydration part.

It started strong – upbeat music, shiny sneakers, fierce determination.

By kilometer four, her eyelids felt heavier than her shoes.

By kilometer six, she was seeing mirages of smoothies.

By the cooldown, she was crawling past her own water bottle, whispering,

“Why did you betray me?”

🚰 1. Why Hydration Actually Matters

Sure, we all know we should drink water.

But Zipylyna thought one espresso and “good intentions” were enough.

(Spoiler: They weren’t.)

Here’s what dehydration does to your workout:

  • 🧠 Impacts focus & coordination
  • ❀ Increases heart rate
  • đŸ’Ș Slows recovery
  • đŸ˜”â€đŸ’« Leads to fatigue, cramps, and headache

Even a 2% drop in hydration can reduce performance by 10%.

đŸ„€ 2. Zipylyna’s Hydration Rules (Now that she learned the hard way)

✅ Pre-Workout:

  • Drink 300–500 ml of water 1–2 hours before running
  • Optional: pinch of salt or electrolytes if it’s hot outside

✅ During Workout:

  • For sessions < 1 hour: sip occasionally
  • For longer runs: drink every 20–30 minutes (200–300 ml)

✅ Post-Workout:

  • Replenish what’s lost: weigh yourself before & after (if you’re precise)
  • Include sodium, not just water – think recovery drink or salty snack

Pro Tip: Clear pee ≠ success. Pale lemonade color = goal.

đŸ€Šâ€â™€ïž 3. Hydration Fails to Avoid (Zipylyna’s Greatest Hits)

  • “I drank all at once before the run.” → Hello, side stitches.
  • “Just coffee. It’s a liquid, right?” → Welcome, dehydration.
  • “I forgot my bottle
 again.” → Zipylyna’s signature move.
  • “Electrolytes are only for marathoners.” → Nope. Sweating = minerals out.
  • “I’ll drink later.” → Sure. When your body already hit panic mode.

💧 Zipylyna’s Recovery Drink Hack

Homemade Rehydration Mix:

  • 300 ml water
  • 1 tbsp lemon juice
  • Pinch of sea salt
  • 1 tsp honey
  • Optional: splash of coconut water

She calls it her “Comeback Cocktail” (minus the cocktail part).

✅ Final Tips – From Drenched to Dialed In

  • Carry a small bottle – yes, even on short runs
  • Add hydration reminders to your running playlist
  • Don’t skip electrolytes if you’re training hard or sweating buckets
  • Build the habit before you bonk

“Hydration isn’t optional. It’s like shoes. Or eyebrows. Just
 don’t run without them.”

– Zipylyna, while sipping something salty and dramatic.

📚 Sources & Further Reading

  • Sawka MN, Cheuvront SN, Carter R (2005): Human water needs. Nutrition Reviews.
  • American College of Sports Medicine (2007): Exercise and Fluid Replacement. Med Sci Sports Exerc.
  • Popkin BM, D’Anci KE, Rosenberg IH (2010): Water, hydration, and health. Nutrition Reviews.

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