Hey,

Ever feel like your energy just disappears mid-roll? You’re probably not out of shape. You’re just dehydrated.

Most people tend to overlook the importance of hydration in BJJ, despite it being one of the most significant factors. I put together a dead-simple guide that breaks down what to drink, when to drink, and how much you actually need.

Here’s a quick peek:

✅ Drink 300–600ml a few hours before training
✅ Sip small amounts during rolls (not chug)
✅ Use this formula after class: → Weight lost × 1.25 = Liters to drink

✅ Bonus: Add electrolytes, or just a pinch of salt + lemon in your water
✅ Light yellow pee = good
✅ Dark pee = you’re already behind

👉 Read the full hydration guide here

You’ll roll harder, recover faster, and feel way better doing it.

P.S. Know someone who always gasses out in round 2? Forward this to them. Might save their next comp.

Talk soon,
Ben
jiujitsu-news.com