It’s Not Your Boots, It’s Your Brain: How Hydration Helps To Keep Anglers Upright
Okay maybe your boots are part of the equation as well, but if you’ve ever spent a long day wading a river and noticed you’re feeling a little foggy, unsteady, or slow to react by mid-afternoon, there’s something else that’s probably at play. And while these symptoms could certainly be attributed to basic fatigue, lack of proper hydration may be affecting you more than you may realize.
As anglers, we think a lot about flies, casting, and where fish hold. But one of the simplest ways to fish better, stay safer, and feel more energized, is often the last thing we’re thinking about: drinking enough water.
When I’m coaching anglers through balance drills, reaction training, and functional movement work with Wade Well, hydration always comes up. When we’re on the water we’re rarely just standing still, and instead are frequently shifting foot positions, reaching, turning, and reacting to an environment that’s dynamic and unpredictable. All of which require sharp reflexes, strong sensory awareness, and solid coordination, all of which start to break down when we’re underhydrated.
What actually happens when we’re dehydrated
Even mild dehydration (we’re talking a 1-2% drop in body weight from fluid loss) can impact:
Balance and proprioception (your ability to know where your body is in space)
Reaction time (how quickly you correct a misstep or adjust to a moving rock)
Hand-eye coordination (pretty important when you’re tying knots or making a precision cast)
Focus and attention (critical when you’re navigating uneven terrain or fast current)
Research backs it up. Studies show that even slight fluid loss slows down your nervous system’s response time and can throw off your spatial awareness.
Masento et al., 2014 found that mild dehydration impairs attention and motor coordination.
Zhang et al., 2019 demonstrated slower reaction times and reduced accuracy in dehydrated athletes.
In other words, if you’re even a little low on water, your brain-to-body connection starts to lag, which is the very last thing you want when you’re wading your way across a slick cobble bank or stepping into a deep run.
What this looks like on the water
You might notice subtle things first: your casting feels clumsier or your foot slips more often than usual. You might feel a little “off” or sluggish but can’t quite put your finger on why.
That’s your nervous system trying to do its job with a bit less fuel. Water is essential for nerve conduction, blood flow, and sensory processing - all of the stuff that helps you stay upright and coordinated.
And the fix? It’s simple: drink more water and prioritize electrolytes, earlier and more often.
Why anglers are especially prone to dehydration
Fly fishing sets the stage for dehydration without us realizing it:
We’re often in the sun and wind for hours.
We’re oftentimes moving just enough to sweat, but not enough to feel noticeably thirsty.
We don’t want to carry bulky bottles or break our rhythm to sip.
But that slow trickle of fluid loss adds up, and by the time thirst kicks in, we’re already behind.
Older anglers, especially, may feel the effects more sharply because hydration cues and fluid balance shift with age. But honestly, I see it across all ages. When I lead fly fishing school, retreats, and private lessons, I can often tell by mid-day who’s hydrated and who’s not, and it shows up in posture, movement, energy, and focus.
Wade Well hydration habits for confident wading
Here’s what I teach my students and clients to keep their bodies (and brains) fueled all day:
Pre-hydrate before you fish. Don’t wait until you’re at the river, drink a full glass of water before you leave.
Make it easy. Use a hydration bladder or bottle you can reach without unpacking your gear. The best system is the one you’ll actually use.
Sip, don’t chug. A few sips every 20–30 minutes keeps your nervous system steady.
Add electrolytes if you’re fishing long days in heat, wind, or elevation. Water alone oftentimes isn’t enough.
Pay attention to the signals. If you’re feeling foggy, lightheaded, clumsy, or irritable, you’re probably overdue for water.
The payoff: more confidence, fewer slips, sharper fishing
Hydration won’t magically overhaul your entire biology, and yes, there are many other components that influence our movement capacity while on the water, but it will support the neurophysiology that helps to keeps you upright, steady, and sharp. It’s an easy, free, and often overlooked piece of basic performance.
And when you show up hydrated, you move better, fish longer, and feel stronger, all the things that help you get the most from your time outside.
References:
Masento NA et al., Appetite (2014) – Mild dehydration impairs attention and motor coordination.
Zhang N et al., Eur J Nutr (2019) – Effects of dehydration and rehydration on cognitive performance and reaction time.