If there’s one thing that the entire fitness world agrees upon, it’s that dehydration can be a major risk for athletes. Not only is it one of the most devastating performance-killers (research has pegged the loss of performance from dehydration as approximately 20%), but one of the most dangerous states of being. Almost all athletic deaths have involved dehydration, even if only in a mild form.

It’s for these reasons that we aggressively promote correct hydration, particularly for exercisers that use a rowing machine often. As a full-body exercise, rowing at a moderate intensity level will burn more calories than other similar activities. It will also cause your body’s water supply to deplete at a rapid level, costing you performance, concentration, and in extreme cases, your short-term health.

Keep a water bottle at your side whenever you are exercising – it’s a welcome treat and something that has the potential to keep you in good health. While it’s slightly disconcerting to step up onto the scales after an intense workout to see that you’ve gained weight due to water consumption, it’s not as dire a circumstance as its alternatives.

For serious athletes, it may be worth substituting water for a high-sugar sports drink, many of which are available from convenience stores. While most ‘high performance’ drinks offer limited value for weight loss, they tend to be high in short-term sugars and carbohydrates, contributing to an increase in physical performance and a limited boost in awareness and concentration.