Why Hydration Is Key for Muscle Recovery 01 Hydration supports every cell in your body. It helps deliver oxygen and nutrients to muscles, speeding up repair and reducing soreness. 02 Dehydration slows recovery. When you're low on fluids, muscles can cramp, fatigue faster, and take longer to heal. 03 Water helps flush out toxins. Proper hydration removes lactic acid buildup and reduces inflammation after workouts. 04 Staying hydrated boosts overall performance. From energy levels to endurance, your body performs better - and recovers quicker - when well-hydrated.