There is a long list of things that can go wrong if your water intake is not adequate. When you indulge in high impact sports being hydrated can reduce the shock to your frame. You are somewhat insulated, from the fluid between your joints (look up “bursa”), to the fluid within your cells, allowing for flexibility. Without it you are more likely to get pulled muscles, torn ligaments or even fractures.
So how much water is enough? The SIMPLE ANSWER is based on bodyweight: One ounce for every pound (WebMD 2021)
A 200 lb person should drink 200 ounces, in a best case scenario.
CONSIDERATIONS: Some people are more or less active, or they live in different climates. If you live in a desert region you’re better off sticking to that guideline. Still someone who lives in a more temperate region can do well with half the amount.
If wellness is your goal, your body will use the excess water to rid itself of toxins and burn fat. Of course most of that magic happens when you are asleep, but a dehydrated system makes things more difficult. Keep your hydration levels where they should be, and suddenly the fitness process becomes less of a chore.