Arnold Schwarzenegger believes hydration is king for workout performance. On Dec. 22, 2025, in his Arnold’s Pump Club Newsletter, Schwarzenegger shared that 50 percent of gymgoers skip electrolytes before or after a workout, which could leave gains on the table.
“Your muscles and neurons need electrolytes — such as sodium, potassium, and magnesium. And sweating depletes your body of electrolytes, which can affect performance and recovery.”
Arnold Schwarzenegger is a seven-time Mr. Olympia winner. He competed in the Golden Era, where aesthetics, presentation, and conditioning were more heavily scored. It’s been roughly 50 years since he’s competed, but that hasn’t stopped Schwarzenegger from training seven days a week.
At 78 years old, his focus has shifted to longevity and exercises that benefit his overall health. This means seeking any advantage he can get. For “The Austrian Oak,” starting or ending a workout dehydrated sets him up for failure right out the gate.
Arnold Schwarzenegger’s Fix for a Common Pre-Workout Mistake
According to Schwarzenegger, 50 percent of people aren’t fueling with electrolytes before or after training.
“The Pre-Workout Mistake 50% of People Make
We’ve shared that water is enough for most people to improve hydration. But there’s a catch. If you exercise and sweat, your body needs more than just water.”Get Fitter, FasterLevel Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
The benefits are measurable, with the bodybuilding legend suggesting that electrolytes can boost performance, reduce fatigue, and improve recovery.
“Research suggests that hydrating with electrolytes before or after your workout could boost performance, reduce fatigue, and improve recovery. And you might be under-fueling more than you think.”
He noted that one study saw increasing drops in performance for those who were dehydrated.
“Despite the popularity of pre-workout drinks and coffee, one study suggests that at least 50 percent of people begin their workouts dehydrated. And studies suggest that for each percent of water you lose, you’ll see increasing drops in performance.”
“In other words, while most pre-workout drinks focus on stimulants to give you an extra boost, how hydrated you are before you start exercising matters more than most people realize.
For the best results, he suggested monitoring your thirst in the hours leading up to a training session.
“If you show up to your workout already dehydrated, you’re starting at a disadvantage that’s hard to overcome.”
“The good news? You don’t need a complicated protocol. Just pay attention to your thirst, which should be kept as low as possible during the last hours before exercise by drinking fluids as needed.
He added that if your urine color is pale yellow, that’s a definite greenlight to train:
“A simple check: in the last two hours before exercise, drink enough to produce urine that’s pale yellow in color. That’s it. No precise ounce counting required. Just don’t ignore thirst before you train, check your urine color, and you’re set.”
Schwarzenegger has kept a close eye on pre-workouts in his spare time. He recently examined two of the most common pre-workout ingredients: L-arginine and citrulline malate. He highlighted that one study found no performance boost concerning CrossFit, cardio, or cycling sprints.
Heading into a workout dehydrated isn’t a mistake Schwarzenegger is willing to make. Workout performance and recovery remain his top priorities in retirement.
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