We all make mistakes – sometimes without even knowing what they are – but slip-ups made in the gym can often be dangerous.

The worst-case scenario of making a mistake in the gym is that you injure yourself or someone else. However, even little mistakes can impede your progress and make exercising less enjoyable. Our friends at 24 Hour Fitness shared our list of six mistakes that every exerciser should try to avoid:

1. Not staying hydrated

You want to be at your best in the gym, and a dehydrated body is not one primed for training. In fact, muscle tissue and blood are about 70 percent water, which is why poor hydration can greatly disrupt an effective training session. You should not only be drinking water during your workout, but before and after as well. When you’re dehydrated, you might feel lightheaded, nauseous, out of breath or unfocused – all states which can be potentially dangerous when using fitness equipment. Lack of hydration can also cause side effects like headaches and low energy – two other factors that will derail your workout plans. When in doubt, drink more water and make sure you always have a water bottle packed in your gym bag. For most of us, 64-96 ounces of water per day is a good target.

2. Overtraining

Enthusiasm and consistency are necessary for improving your physical fitness, but make sure you give your body opportunities to recover or you’ll end up slowing down your progress. When you train, particularly if you’re lifting weights, your muscles are actually withstanding minor damage. Don’t worry though – this is a good thing! As your muscles repair themselves, they get thicker, which is how we build muscle. However, your body needs time to recharge, which is why it's recommended that you take rest days every single week and vary your workouts, rather than training the same muscles every day.

For example, instead of running on the treadmill every day, mix in a yoga class or strength training session throughout the week. Switching up your exercises will help you avoid overworking a particular muscle group and allow you to improve your whole-body fitness. And on your rest days, consider some active recovery activities or foam rolling.

If you notice signs of overtraining, such as unusual fatigue, an inability to perform movements, persistent muscle soreness, difficulty sleeping, or a decreased appetite, you may want to adjust your training schedule to include more time for rest.

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