Are you getting enough water?

Most people would agree drinking water is necessary to life. However, research suggests around 75% of Americans are in a chronic state of dehydration. It appears most of us simply don’t drink enough water to keep our bodies functioning at their highest state.

Water is crucial for respiration, circulation, and converting food to energy. If you feel sluggish, have muscle cramps or dizziness, you may not be properly hydrated. H2O is also vital to maximizing your performance during exercise.

Here are some guidelines the American Council on Exercise recommends for proper hydration around your exercise sessions.

  • 17-20 ounces of water 2-3 hours before exercise.

  • 8 ounces of water 20-30 minutes before exercise.

  • 7-10 ounces of water every 10-20 minutes during exercise.

  • 8 ounces of water no more than 30 minutes after exercise.

The cold weather may not make us feel thirsty, but it’s important to push the fluids all times of the year. Shoot for at least 64 ounces per day. You’ll feel and perform better inside and outside the gym!

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HammerFit Athletic Club is a unique and locally owned fitness concept—based on the idea that the best equipment and classes usually appeal to different people and that no one should pay for what they aren't using!


In addition to state-of-the-art Hammer Strength equipment, we are proud to offer a great personal training program and an exceptional group fitness program in our Motion Studio. All classes are led by the area's most in-demand, experienced instructors. You do not have to have a membership to attend our classes.




Tel: 802.878.0444


21 Essex Way, Suite 115 
Essex Jct, Vermont 05452

Contact for any gym, personal training,  party or class related questions.

HammerFit is located in the Essex Shoppes and Cinema complex (The Essex Experience) off route 15 and i-289 in Essex Center, near Hannaford’s, The Essex Resort and Spa and the Links at Lang Farm. Only 2.5 miles from the Five Corners Intersection.

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