Whether you’re an elite athlete or someone who exercises occasionally, staying hydrated is essential.

Here are some tips on how much to drink and what to drink before, during, and after exercise to maintain optimal hydration.

Why Is It Important to Stay Hydrated While Exercising?

The Role of Water in the Body

Water makes up about half of the body and plays a crucial role in various functions. During exercise, you can lose a significant amount of fluid—up to one or two liters an hour—mostly through sweating. Replacing this lost fluid is vital to prevent dehydration.

The Effects of Dehydration

Dehydration impacts general health and exercise performance. Symptoms include fatigue and difficulty regulating body temperature. If dehydration occurs before exercising, the heart works harder to pump blood, making workouts less effective. Staying hydrated ensures you perform at your best.

What Are the Symptoms of Dehydration?

Pre-Exercise Hydration

Fluids take time to absorb, so steady hydration throughout the day is recommended. Aim for around 450 ml of fluid two to four hours before exercise, and drink more if thirsty.

How Much Should Be Consumed During Exercise?

Understanding Sweat Loss

The amount of fluid required depends on individual sweat rates, which vary due to:

Body size: Larger individuals and men tend to sweat more.

Environmental conditions: Hot, humid weather increases sweat levels.

Exercise intensity: Sweating increases with higher intensity.

Listening to the Body

Dear Lykkers, thirst is a signal that fluid is needed. Small amounts of water at intervals during exercise, where practical, are ideal. For moderate exercise, aim for 120 to 240 ml of fluid. Sweat loss can also be calculated by weighing yourself before and after exercise. For example, losing one kilogram indicates a loss of approximately one liter of sweat.

What Should Be Consumed During Exercise?

Water vs. Sports Drinks

Water is typically sufficient for workouts lasting under an hour. Sports drinks, containing carbohydrates and electrolytes like sodium and potassium, may benefit strenuous or prolonged exercise lasting over an hour. These drinks replace lost fluids and provide fuel for endurance activities.

Endurance Training

For endurance events like marathons, consulting a sports nutritionist or dietitian can provide tailored advice. Proper hydration supports recovery and replenishes fluid levels.

Post-Exercise Hydration

Rehydrating After Exercise

After exercising, drinking small, regular amounts of water helps restore hydration levels. Aim for pale-colored-urine to confirm adequate hydration.

Alcohol and Recovery

Alcoholic beverages should be avoided after exercise as they act as diuretics, increasing-urine production and removing water from the body.

Can Too Much Fluid Be Consumed?

Understanding Hyponatraemia

Excessive fluid intake can lead to hyponatraemia, a condition where sodium levels are diluted. This can also result from sweating without electrolyte replacement. Symptoms include:

- Bloating

- Headaches

- Confusion or disorientation

- Nausea or vomiting

When to Seek Medical Help

If symptoms of hyponatraemia occur while drinking during exercise, immediate medical attention is necessary.

Staying hydrated with small, frequent doses of water ensures you perform your best while avoiding the risks of dehydration or overhydration.