Hey — I know when we talk about “supplements,” people usually think of protein powders, multivitamins, pre-workout, BCAAs, and the like. But one supplement that bigger bros (and even casual gym-goers) sleep on is water. For real — water is the OG supplement. It doesn’t cost much, it’s accessible (especially here in Canada), and it powers up almost every system in your body. Let me break down why water deserves way more respect than it gets.

1. Water Is the Foundation of Every Function

First off: your body is mostly water. For real, experts estimate the human body is made of roughly 60% water  That means water isn’t just a sidekick — it’s the main player in your body’s daily operations.

• Temperature Regulation: When you’re working out, or when Montreal sun is beating down, water helps your body sweat and cool off, so you don’t overheat. 

• Joint Lubrication: Water keeps your joints cushioned. If you're hitting heavy lifts or sparring, staying hydrated helps reduce friction and preserve your knees, hips, shoulders. 

5. Weight Management

If you’re cutting or bulking, water helps both ways:

• Before meals, drinking water can reduce appetite and possibly help with calorie control. 
• Replace sugary or high-calorie drinks with water = zero calories, but still satisfying thirst. 

6. Preventing Dehydration Is Key — Even Mild Dehydration Sucks

Dehydration isn’t just feeling thirsty. Even light dehydration has real consequences:

• Impaired performance (both mental and physical) 
• Headaches, decreased endurance, mood swing. 
• More serious long-term risks if you chronically underdrink.

7. Why It’s Underrated (Especially in Canada)

Here’s the thing: in Canada, a lot of people underestimate how much water they need, or don’t prioritize it.

• According to a recent survey, about 1 in 4 Canadians drink only two or fewer glasses of water per day. 
• Meanwhile, Canada’s Food Guide explicitly recommends making water your drink of choice — ditch high-sugar, high-calorie beverages when you can. 
• On top of that, Canada has fairly strict drinking-water guidelines to ensure water quality is safe. 

So, it’s not like drinking water here is unsafe — tap water is often very good — but many people don’t treat it like the power supplement it really is.

8. How to Make Water Your Go-To “Supplement”

Alright, so how do you level up your water game like a pro?

1. Carry a reusable bottle — always have water on you, whether you're training or running errands.
2. Drink before, during, and after workouts — especially in hot months. 
3. Infuse your water — throw in fruit (berries, cucumber, apple) or herbs (mint, basil) to keep things interesting. 
4. Set reminders — if you forget, set alarms or use apps to remind yourself to sip.
5. Watch your pee colour — pale-yellow = good. Darker? Drink more. 
6. Limit sugary or high-calorie drinks — make water the default.

9. Real Talk: Why You Should Respect Water Like a Supplement

Here’s the honest truth: you don’t need to drop huge cash on fancy powders or exotic supplements all the time. Sometimes, the simplest things — like drinking more water — give you the biggest wins.

• It’s free (or very cheap if you’re using a reusable bottle).
• It’s safe (especially with Canadian water quality guidelines).
• It supports everything: muscles, brain, skin, digestion, recovery.

If you treat water like one of your core supplements — not just something you grab when you’re thirsty — you’ll probably feel better, perform better, and stay healthier long-term.

Thirst is a late signal.

If you’re already thirsty, you’re already behind. That’s why treating water like a “supplement” — something you take proactively, not reactively — changes your whole life. You don’t wait to “feel dehydrated.” You drink regularly throughout the day because you know your body needs it to operate at its best.

Plus, if you’re living in Canada — with cold winters, heated apartments, long indoor hours — you get dehydrated even faster without noticing. Dry air pulls moisture from your skin and lungs. You might not sweat, but you’re still losing water. That’s why winter hydration is just as important as summer hydration.

You know those days when you feel tired for no reason? You feel slow, unmotivated, heavy, or mentally foggy? Nine times out of ten, it’s not lack of sleep or bad food — it’s lack of hydration. Your body is literally trying to work without enough fuel.

And when you train — whether it's kickboxing, CrossFit, running, or just hitting the gym — water becomes even more important. Your muscles literally cannot contract properly without it. Your brain cannot focus without it. Your joints feel stiff without it. Your heart has to work harder when you’re dehydrated. That’s why your performance drops for reasons you can’t explain.

Why Water Is One of the Most Important Habits

The best part? Water is the one supplement that gives you immediate progress.

Drink more today → feel better today.
Better energy, better skin, better digestion, better mood, better workouts.

No loading phase.
No cycling.
No side effects.
Just results.

 Final Message

Most people think leveling up their health means buying a stack of supplements from the store. Protein powders, creatine, multivitamins… all good things, but none of them will save you if you’re walking around dehydrated without even realizing it.

Water is like that quiet friend who doesn’t brag but actually carries the whole squad. It’s supporting your workouts, helping you think clearly, keeping your skin alive, and making sure your body doesn’t crash during the day. But because it’s simple and cheap, people ignore it. Especially here in Canada, where tap water is good in most cities and still many people drink everything except water.

So, bro, treat water like your daily supplement. Carry your bottle, sip consistently, and watch how your body rewards you. The simplest habit sometimes gives you the biggest transformation — and water is the proof.