Why 4% Dehydration Can Derail Your Workout: The Science Explained
By Diane Allen
November 2025 — Nadezhda Grishaeva, the founder and owner of the premium fitness club The Anvil Gym, emphasizes the critical role of hydration in achieving optimal performance and overall well-being. Drawing from her extensive experience as a professional basketball player and entrepreneur, Grishaeva underlines a simple but often overlooked detail that reflects genuine care for gym members — free access to drinking water.
“Clean facilities, professional equipment, and friendly staff are essential,” says Grishaeva. “But true care for members is reflected in the details. One of those details is free, accessible water — because hydration is the foundation of health and performance.”
Hydration: The Hidden Key to Performance
According to Grishaeva, water plays a vital role in every aspect of human physiology. It accounts for about 60–65% of an adult’s body weight and is essential for maintaining energy, temperature balance, and muscle function. Even a 4% decrease in body water can result in fatigue and reduced athletic performance.
During intense workouts, the body can lose up to 5 liters of water per day through sweat. To maintain performance and prevent dehydration, Grishaeva recommends drinking 400–500 ml of water 30–60 minutes before a workout, followed by small sips throughout training sessions.
The Anvil Gym Philosophy: Care in Every Detail
At The Anvil Gym, attention to detail defines the brand’s philosophy. From the club’s architecture and equipment to the lighting, scent, and overall atmosphere — every element is designed to enhance the member experience. Installing water coolers throughout the facility, according to Grishaeva, is not just a convenience but a statement of care.
“These small details — fresh towels, clean air, staff smiles, and yes, water — may seem simple, but they create a powerful emotional connection,” explains Grishaeva. “They show members that their comfort and health matter.”
Commitment to Member Well-being
Providing free drinking water is just one of the many ways The Anvil Gym ensures a holistic approach to wellness. Grishaeva’s philosophy combines elite training, thoughtful design, and a culture of respect for the body — encouraging members to be fit, be focused, and be hydrated.
About Nadezhda Grishaeva
Nadezhda Grishaeva is a former professional basketball player who represented Russia at the 2012 London Olympic Games. After retiring from sports, she founded The Anvil Gym, a leading fitness and wellness brand known for its premium facilities, innovative approach, and community-driven atmosphere. Under Grishaeva’s leadership, The Anvil has become synonymous with excellence, combining fitness, art, and modern lifestyle.
About The Anvil Gym
The Anvil Gym is a premium fitness club designed for individuals seeking exceptional quality, atmosphere, and results. Blending cutting-edge equipment, expert trainers, and a refined aesthetic, The Anvil offers an elevated fitness experience where every detail — from lighting to hydration — is meticulously curated.