Does Hydration Help Reduce Lactic Acid Buildup During Exercise?

December 29, 2025 •

4 min read

According to the American Council on Exercise, athletes should consume 16 ounces of water a few hours before a workout to stay properly hydrated. This emphasis on fluid intake is directly related to the question: does hydration help reduce lactic acid, or is it more complex than that? This article delves into the physiological mechanisms at play to provide a clear answer.

Quick Summary

This article explores the connection between hydration and lactic acid, detailing how adequate fluid intake supports blood flow and nutrient transport. It debunks common myths about muscle soreness and the role of lactate, clarifying hydration's critical function in optimal performance and recovery by aiding the body's natural metabolic processes.

Key Points

Hydration indirectly supports lactate clearance: Proper fluid intake maintains blood volume, which is vital for efficient blood flow to transport lactate to the liver and heart, where it can be recycled for energy.
Dehydration impairs performance: A lack of fluids reduces blood plasma volume, hampering oxygen delivery to muscles and causing earlier fatigue during intense exercise.
Lactate is not a waste product: Contrary to popular belief, lactate is a key energy source during high-intensity exercise, not the cause of muscle soreness (DOMS).
Hydration manages the 'burn': The burning sensation is caused by hydrogen ions; by supporting efficient blood circulation, hydration helps buffer these ions and delays the onset of this discomfort.
Effective hydration requires strategy: Consistent water intake before, during, and after a workout, along with a balanced diet and active recovery, provides the best support for managing metabolic byproducts.
Increased fitness improves lactate management: Regular training and gradual intensity increases raise your lactate threshold, meaning your body becomes more efficient at using lactate as fuel.

The Science Behind Lactic Acid and Exercise

For decades, a myth persisted in the fitness world: that the painful 'burn' in your muscles during intense exercise was caused by a buildup of lactic acid, and that this same substance was responsible for delayed-onset muscle soreness (DOMS). However, modern exercise science has clarified that this is not the case.

When you engage in high-intensity exercise, your body uses glucose for energy. If oxygen is readily available (aerobic exercise), glucose is broken down efficiently. But during intense, anaerobic exercise, your body can't supply enough oxygen, leading to the production of pyruvate. This pyruvate is then converted into lactate, which is often mistakenly called lactic acid. The burning sensation and muscle fatigue are actually caused by an accumulation of hydrogen ions ($H^+$) and other metabolites, not the lactate itself. Lactate is actually a valuable fuel source that can be recycled by the body.

How Hydration Directly Influences Lactate Management

Hydration plays a crucial, though indirect, role in managing lactate during exercise. Proper fluid intake helps maintain blood volume, which is essential for efficient circulation.

The Role of Blood Volume and Circulation

Optimal Oxygen and Nutrient Transport: Dehydration causes a reduction in plasma volume, making the blood thicker and forcing the heart to work harder to circulate it. This impairs the delivery of oxygen and nutrients to working muscles and, conversely, reduces the efficient removal of waste products. By staying hydrated, you ensure optimal blood flow, allowing for better oxygen delivery and a more effective lactate transport system.
Lactate Shuttle: Once lactate is produced in the muscles, it is shuttled to other areas of the body, such as the liver, heart, and less-active muscles, to be used as a fuel source. Proper hydration ensures that this metabolic transport system, known as the Cori cycle, functions optimally, clearing lactate from the bloodstream more effectively.

Impact on Muscle Function and Fatigue

Dehydration also directly affects muscle function, leading to increased fatigue independent of lactate buildup. It can impair neuromuscular function, causing a higher perception of effort and reduced endurance. By keeping fluid levels topped up, you help maintain the internal cellular environment needed for proper muscle contraction and overall performance. This can allow you to train longer and at a higher intensity before reaching your lactate threshold.

Comparison: Hydrated vs. Dehydrated Exercise


Factor	Hydrated State	Dehydrated State
Blood Volume	Maintained, allowing for efficient circulation.	Reduced plasma volume, increasing blood viscosity.
Oxygen Delivery	Efficiently delivered to working muscles.	Impaired, leading to earlier reliance on anaerobic pathways.
Lactate Transport	Enhanced clearance of lactate from muscles and blood.	Slower transport of lactate to the liver and heart for recycling.
Energy Utilization	Optimized aerobic respiration for sustained energy.	Increased reliance on anaerobic energy, potentially raising lactate levels faster.
Perceived Exertion	Lower rating of perceived exertion during exercise.	Increased perception of fatigue and effort.

Practical Hydration Strategies

To effectively manage lactate and optimize performance, integrating smart hydration practices is key.

Pre-Workout Hydration: The American Council on Exercise recommends drinking 16 ounces of water two to three hours before a workout. This prepares your body for the fluid loss that will occur during exercise.
Intra-Workout Hydration: Sip water consistently during your workout, especially during high-intensity intervals. For exercise lasting more than an hour, consider a sports drink to replenish electrolytes lost through sweat.
Post-Workout Hydration: Continue drinking water after your workout to help flush metabolic byproducts, deliver nutrients for repair, and rehydrate muscles.
Listen to Your Body: While thirst is a signal, it's not always the most reliable indicator, particularly during strenuous activity. Pay attention to other signs of dehydration, such as fatigue, dry mouth, or dark urine.

Conclusion

While hydration doesn't directly 'remove' lactic acid, which is more accurately a recycled fuel source called lactate, it is a critical component for managing the body's response to intense exercise. Proper hydration maintains optimal blood volume, ensuring efficient oxygen delivery to muscles and improving the transport of lactate to be used as fuel by the liver and other tissues. Dehydration, conversely, hinders this process, leading to earlier fatigue and a more rapid buildup of the hydrogen ions that cause the 'burn'. By prioritizing pre-, intra-, and post-workout hydration, athletes and fitness enthusiasts can support their body's natural metabolic processes, enhance performance, and improve recovery.

Additional Considerations for Lactate Management

For a more holistic approach, consider these other proven strategies:

Progressive Overload: Gradually increase the intensity, duration, and frequency of your workouts to raise your lactate threshold.
Active Recovery: Engaging in low-intensity activity, like walking or cycling, after intense exercise helps increase blood flow and speeds up the clearance of lactate.
Proper Cooldown: Stretching and foam rolling post-exercise can also help stimulate blood flow and facilitate recovery.
Balanced Diet: Consuming a diet rich in carbohydrates and protein supports energy stores and muscle repair. Magnesium is another important mineral for energy production.
Adequate Sleep: Rest is essential for muscle repair and recovery, which is crucial for managing the physiological effects of intense exercise.

For more information on the complexities of muscle physiology, you can refer to authoritative sources like the National Academy of Sports Medicine (NASM).

Note: The burning sensation felt during exercise is primarily caused by hydrogen ions, not lactate. Lactate is a valuable fuel. The body's ability to manage lactate is significantly enhanced by maintaining proper hydration.

Frequently Asked Questions

No, that is a common myth. The burning sensation felt during exercise is caused by hydrogen ions and other metabolites, not lactate. The delayed muscle soreness experienced a day or two later (DOMS) is the result of microscopic muscle fiber tears, a separate physiological process.

Dehydration reduces your blood plasma volume, which forces your heart to work harder to circulate blood. This impairs the delivery of oxygen to your working muscles and increases your rate of perceived exertion, leading to an earlier onset of fatigue.

Drinking water helps delay the 'burn' by ensuring efficient blood flow, which aids in buffering hydrogen ions and transporting lactate. However, during very high-intensity exercise, the production of hydrogen ions can still outpace your body's ability to manage them, causing the burning sensation.

The most effective method is active recovery, such as a light jog or walk, which increases blood flow and speeds up lactate clearance from the muscles. Combined with proper post-workout hydration, this helps your body's natural recovery processes.

Electrolytes are crucial for proper hydration and muscle function, especially during long or intense exercise where they are lost through sweat. Maintaining a good electrolyte balance helps sustain performance and supports the body's overall metabolic efficiency.

The most effective way to increase your lactate threshold is through consistent and progressive training. As your body adapts to higher intensity, it becomes more efficient at clearing lactate and can sustain intense exercise for longer periods.

Lactate is cleared from the bloodstream relatively quickly after exercise, typically within about an hour. The body uses it as fuel, primarily in the liver and heart, once the exercise intensity decreases.