The forgotten success factor
Everyone knows drinking water is healthy. Still, many people don’t realize just how much hydration influences their performance, recovery, and energy levels. At Spark Sessions, we notice water is often underestimated, even though it plays a decisive role in the success of EMS training. Electrical Muscle Stimulation (EMS) is intense and places high demands on your muscles and nervous system. Without enough fluids, your body tires faster, recovery is poorer, and you even risk cramping or dizziness. In this article, we’ll show why water and EMS are inseparable—and how you can improve your results simply by drinking smarter.
The role of water in the body
Our bodies are made up of more than 60% water. It’s involved in almost every process: from regulating body temperature to transporting nutrients and removing waste products. During an EMS session, nearly all your muscle fibers are activated at once. This releases extra waste products, such as lactic acid. Without enough water, your body can’t clear these substances as effectively, leading to more fatigue and muscle soreness.
Water is also essential for conducting electrical impulses. Because EMS works through controlled electrical stimulation, hydration plays an even bigger role than in regular training. A well-hydrated body conducts the impulses better, which increases both the effectiveness and the safety of the workout.
How much water do you need for EMS?
A common question: how much water should you drink around an EMS workout? There isn’t one exact answer, because it depends on factors like your body weight, how much you sweat, and your general lifestyle. Still, we use the following guidelines in our studio:
Daily → aim for 30 to 35 ml of water per kilogram of body weight. For someone weighing 70 kg, that’s 2.1 to 2.5 liters per day.
Before the session → drink about 500 ml of water in the two hours leading up to your EMS session. This prepares your body well.
During the session → take small sips if needed, but don’t overdo it. An EMS workout typically lasts about 20 minutes, so heavy drinking during the session isn’t necessary.
After the session → drink another 500 ml to 1 liter in the first two hours after your workout to quickly replace fluids and flush out waste products.
By following these guidelines, you give your body the best chance to perform at its best and recover well.
Signs of dehydration
Many people only drink water when they feel thirsty. But thirst is actually a sign you’re already late. With EMS, even mild dehydration can directly impact your workout. Typical signs include headaches, fatigue, a dry mouth, or dark urine. During EMS, this can also show up as reduced impulse effectiveness or a feeling of dizziness.
That’s why we always recommend drinking proactively, even if you’re not thirsty. Don’t treat water as something to catch up on afterward, but as a constant investment in your health and performance.
Water and muscle recovery
After an EMS session, your muscles need building blocks and fluids to recover. Protein repairs muscle fibers, and water ensures those nutrients actually reach where they need to go. Hydration improves circulation, supports the creation of new muscle tissue, and helps remove waste products.
If you don’t drink enough water after EMS, muscle soreness often lasts longer. Recovery also takes more time, which reduces the effectiveness of your next workout. By taking hydration seriously, you’ll get more from your EMS investment and see results faster.
Water and fat loss
Many people start EMS to lose weight. What often gets overlooked is that drinking water plays a key role. Fat loss is a complex process that releases by-products which must be cleared by your liver and kidneys. Without enough water, this process slows down, making your body less efficient at burning fat.
What’s more, thirst is often mistaken for hunger. By drinking enough, you avoid unnecessary snacking. Combine this with EMS, which boosts your metabolism, and you’ve got a powerful duo for weight loss. We advise members who use EMS primarily for weight loss to consciously drink more water and make it part of their daily routine.
Water, energy, and focus
During an EMS session, concentration matters. You perform controlled movements while your muscles are under electrical stimulation. Dehydration can reduce your focus, making your exercises less effective. Your energy level also drops faster if you’re under-hydrated.
In the studio, we immediately notice the difference between members who start well-hydrated and those who don’t. Well-hydrated participants are sharper, more energetic, and usually experience the session as more enjoyable.
Practical tips for better hydration
Many people know they should drink more water but find it hard to stick with. Here are practical tips we share with our members:
Start your day with a big glass of water – so you begin hydrated right away.
Always carry a water bottle – seeing it keeps you mindful.
Set reminders on your phone – especially helpful on busy workdays.
Make water more appealing – add some lemon, mint, or cucumber.
Pair water with routines – for example, always drink with your coffee break.
By building small habits, drinking water becomes second nature instead of a chore.
Water versus sports drinks
A question we often get: is plain water enough, or do you need sports drinks with EMS? For most people, water is more than enough. Sports drinks often contain sugars that are unnecessary for a twenty-minute session. Only with extreme sweating or multiple workouts in one day can electrolytes be useful—for example, as a sugar-free isotonic drink. Our advice: choose water first and use sports drinks only as a supplement in special circumstances.
Our view on hydration and EMS
At Spark Sessions, we see water as an indispensable partner to EMS. It’s affordable, accessible, and immediately effective. Still, we notice many people only become convinced of its importance once they feel the difference themselves. Members who increase their water intake feel more energetic, recover faster, and enjoy their workouts more. We believe this aspect is just as important as wearing the EMS suit itself. That’s why our coaching always includes attention to hydration, with personal advice on how to fit it into your lifestyle.
Want to experience it?
Want to discover how much difference water can make to your training and recovery? Come to Spark Sessions in Nuenen and experience the power of a well-hydrated body combined with EMS. We’ll not only guide you through your training, but also share practical lifestyle tips to get the most out of every session. Book a trial session today and take the first step toward a fitter, more energetic, better-hydrated life.