Ever feel like your energy disappears mid-roll? You’re probably not lazy or out of shape. Your inadequate jiu-jitsu hydration could be causing dehydration.
Hydration gets overlooked all the time in BJJ. But if you want to roll better, recover faster, and avoid feeling like roadkill after class, you need to pay attention to what—and how much—you drink.
This guide breaks it all down.
What Does Hydration Actually Mean?
Basically, hydration keeps your body’s fluid levels balanced. Water helps your body:
- Control temperature
- Move nutrients around
- Keep joints moving smoothly
If you’re low on fluids, things go south fast. You feel weak. You cramp up. Your brain gets foggy. Push it too far, and you could risk serious stuff like heatstroke.
Signs you’re low on water:
- Dry mouth
- Headache
- Dark pee
- Feeling worn out
- Trouble focusing
How Much Water Do You Actually Need?
For most people, 2–3 liters a day is solid. But if you train BJJ, you need more. You’re sweating a lot, so you gotta refill the tank.
Here’s a simple method that works:
Do this after training:
- Weigh yourself before class.
- Weigh yourself again after class.
- Subtract the difference.
- Multiply that by 1.25.
That’s how much water you need to fully drink to recover.
Example: You weighed 75 kg before class and 73.5 kg after. You lost 1.5 kg = 1.5 liters of fluid. Multiply that by 1.25 → You should drink 1.875 liters of water after training.
| Before (kg) | After (kg) | Lost (L) | Drink This Much |
|---|---|---|---|
| 75 | 73.5 | 1.5 | 1.875 L |
| 80 | 78.5 | 1.5 | 1.875 L |
| 90 | 88 | 2.0 | 2.5 L |
You get the idea.
How to Stay Hydrated Before Training
You would rather not start class already behind. That’s a recipe for gassing out.
Here’s what to do:
- Drink 300–600 ml (about 1–2 cups) of water 2–3 hours before class
- Add some sodium or potassium (electrolytes) to hold onto that water
- You can use an electrolyte mix or just a pinch of salt and squeeze of lemon in your water
What About During Training?
This part’s easy: Sip as you go.
- Bring a water bottle and take small sips between rounds
- You don’t need to chug
- If it’s hot or a long session, consider a drink with electrolytes
- DIY version: water + tiny pinch of salt + lemon
And don’t wait until you’re thirsty. Thirst means you’re already low.
Rehydrate After You Train
You lose a lot of water during a tough class. Your goal after training is to replace what you lost.
Stick to that formula from earlier: For every 1 kg (or 2.2 lbs) of weight you lose, drink 1.25 liters of water.
Add some electrolytes if you want to recover faster.
Bonus tip: Eat water-rich foods like watermelon, oranges, or cucumbers after class.
Quick Hydration Check
Are you maintaining your competitive edge?
Look at your pee.
✅ Light yellow = good
🟡 Dark yellow = drink up
It’s a strange but highly effective technique.
Staying Hydrated on Competition Day
On comp days, hydration is key.
Here’s what to do:
- Start the day fully hydrated (don’t wait until your first match)
- Drink small amounts between matches
- Avoid sugary or carbonated drinks
- Stick to water and electrolyte mixes
- Bring your own fluids—don’t rely on finding drinks at the venue
If it’s hot or you’re cutting weight, you’ll need to be extra careful.
The Ultimate Jiu-Jitsu Hydration Calculator!
Stay Properly Hydrated for Peak Performance on the Mat
Our Jiu-Jitsu Hydration Calculator will tell you exactly how much you should be drinking before, during, and after training.
Final Thought
Hydration is simple, but it’s a game-changer.
Achieving proper hydration will enable you to sustain energy longer, think more clearly, and recover more quickly. Forget it, and you’ll feel drained, sore, and stuck.
So drink up—before, during, and after you train. It’s one of the easiest things you can do to get better at Jiu-Jitsu.
