Women's Health October 2, 2026 0 Comments

Unlock the Secret: Why Women’s Sweat Could Be the Game-Changer in Your Hydration Strategy!

Ever shown up to your workout feeling like you might already be running on empty? Turns out, you’re not alone—and it’s not just because you forgot your pre-workout smoothie. New research from the Gatorade Sports Science Institute, spotlighted at the American Society for Nutrition’s annual meeting, reveals a startling fact: nearly half of women athletes hit the gym or field already dehydrated. Yup, dehydration isn’t just something you worry about during those grueling sets or sprints—it starts way before you even lace up your shoes. With just 6 percent of sports science research focusing on women, this study sheds serious light on hydration, sodium, and carb intake gaps that many women don’t even realize exist. If you’re craving that extra edge in your fitness routine, understanding these hydration nuances could be a total game changer. Ready to dive in? LEARN MORE

4 min read

Sweating is practically a given when you go hard during your workouts. But while most people are aware that hydration is a crucial part of workout preparation and recovery, new data suggests that many women are already dehydrated before they even start exercising.

The research, which was presented at the American Society for Nutrition’s annual meeting, is one of the few to dive into the hydration and nutrition science of women. Only 6 percent of sports science research focuses on women, creating a serious deficit in knowledge for half of the population.

There’s a lot that the study uncovered about hydration, sweating, and recovery in women—and the findings also suggest clear areas to work on if you’re looking for an edge in your workouts. Let’s dive in.

What did the study find?

For the study, researchers at the Gatorade Sports Science Institute collected data from more than 500 female athletes and looked at a range of factors related to their hydration.

The researchers discovered that a whopping 43 percent of participants showed up to workouts already dehydrated, making it hard for them to become well-hydrated while exercising. And even though participants drank enough fluid while exercising, they only replaced about 20 percent of their sodium electrolyte losses compared to the recommended 50 percent. (Lower sodium levels raise the risk of cramps and fatigue, among other issues.)

Th exact amount of sodium losses varied by sport, but basketball players had the highest of the sports studied, which also included soccer and ice hockey. Additionally, the researchers discovered that women on average have lower sweat rates than men, and that sweat rates varied dramatically from one woman to another.

Not only that, 57 percent of athletes didn’t take in enough carbs during exercise, and half took in zero carbs.

Why are so many women dehydrated before they even exercise?

You would think the oversized water bottle trend would support adequate hydration levels, but apparently not. “When we’re active and sweating, hydrating is intuitive,” says Kim Stein, PhD, senior principal scientist at the Gatorade Sports Science Institute. “But hydration needs to be a daily habit, not just something we think about during a workout.”

Hydration during the day doesn’t feel as urgent as it does when you’re working out, Stein explains. “It’s easy to get caught up in work, family, and everything else without making fluid intake a consistent part of your routine,” she says. “Add in the fact that there isn’t clear hydration guidance for women across various life stages, and many women simply don’t realize how much daily hydration impacts their baseline going into a workout.”

Why don’t women replace enough sodium during their workouts?

Not everyone needs to be replacing sodium when they exercise—you don’t need to stress about it during, say, a yoga session or standard Pilates class. But if you’re sweating a lot over a sustained amount of time, sodium losses should be considered.

“Many women think that replacing fluid lost during exercise means drinking water,” Stein says. “While water is critical, it’s not enough when you’re sweating for long periods of time and trying to perform–you need to also replace electrolytes.”

But the amount of sodium you lose when you sweat varies by person. “Some athletes are heavy sodium sweaters, while others lose less,” Stein says. “Many people don’t realize this is happening until they notice the signs during exercise like white residue on their clothes, having to use the bathroom, and possibly muscle cramping.” These are all signals that you’re losing sodium and that electrolyte replacement should be a priority, she says.

Basketball is a high-intensity sport that lends itself to a lot of sweating, which can explain why these players lost the most sodium, Stein says.

What about carbs? When should those factor in?

Like sodium, mid-workout carbs are more of a concern if you’re doing intense exercise. Think: running a half marathon instead of a 5k. “When you’re training or competing for 60 minutes or more, your muscles need 30 to 60 grams per hour to sustain performance,” Stein says. “When you’re under-fueled with carbs during high-intensity exercise, your muscles fatigue faster, your power output decreases, and your decision-making suffers during the exact moments when performance is most critical.”

More than half of female athletes weren’t doing this, suggesting that this is an area to focus on.

What’s the takeaway for everyone?

It depends on your workouts. For the average female exerciser, knowing that nearly half of women are showing up to exercise while dehydrated is a good reminder to drink more fluids in your day-to-day life. (You can check the color of your urine throughout the day to see how you’re doing—it should be pale yellow.)

If you’re a more intense athlete, you may want to rethink whether you’re replenishing your sodium losses and carbohydrates during tough workouts or games.

“This research reveals that the hydration and nutrition gaps we’re seeing aren’t because female athletes aren’t trying hard enough,” Stein says. “They’re happening because the science we’ve been building on for decades wasn’t designed for women.”

Korin Miller is a seasoned freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Everyday Health, Food & Wine, and more. She has a master’s degree from American University and lives by the beach.