Hydration during training - how much and when to drink?

Everything you need to know about hydration during physical activity

Proper hydration is key to effective training and rapid recovery. Learn how much and when you should drink to maximize your results!

Why is hydration so important?

  • Temperature regulation: Water helps cool the body through sweating
  • Nutrient Transport: Water delivers nutrients to muscles
  • Performance: Even 2% dehydration can reduce performance by 10-20%
  • Concentration: Dehydration affects cognitive function
  • Regeneration: Water helps remove toxins and metabolic waste products

How much should you drink?

Before training (2-3 hours before)

400-600 ml of water
This will ensure adequate hydration at the start of your training session.

Immediately before training (15-30 min)

200-300 ml of water
Don't overdo it - too much fluid can cause discomfort.

During training

150-250 ml every 15-20 minutes
Depending on training intensity and temperature.

Workout < 60 minutes: Water is enough
Training > 60 minutes: Consider isotonic drinks with electrolytes

After training

500-700 ml within the first hour
Plus an additional 150% of fluid loss (if you weigh yourself before and after).

How to recognize dehydration?

Mild dehydration:

  • Desire
  • Dry mouth
  • Dark urine color
  • Tiredness
  • Headache

Severe dehydration (requires intervention):

  • Dizziness
  • Rapid heartbeat
  • No sweating
  • Muscle cramps
  • Nausea

Urine color test

Light yellow/straw: Well hydrated ✓
Dark yellow: You need more water
Amber/Brown: Severe dehydration - drink immediately!

Water or isotonic drinks?

Water is enough when:

  • Training lasts < 60 minutes
  • The intensity is low/medium
  • The temperature is moderate

Isotonic drinks are better when:

  • The training lasts > 60 minutes
  • High intensity
  • Hot weather
  • Heavy sweating

Hydration Myths

Myth 1: "Drink 8 glasses of water a day"
Truth: Needs are individual. Active people need more.

Myth 2: "If you feel thirsty, it's too late"
Truth: Thirst is a natural signal. Listen to your body!

Myth 3: "Coffee and tea are dehydrating"
Truth: In moderate amounts, they contribute to hydration.

Myth 4: "The more you drink, the better"
Truth: Drinking too much can be dangerous (hyponatremia).

Practical tips

  • Always take a bottle of water to training
  • Set drinking reminders on your phone
  • Eat fruits and vegetables rich in water (watermelon, cucumber)
  • Monitor urine color
  • Drink regularly throughout the day, not just during training

Hydration in summer

On hot days, you need up to 50% more fluids! Pay close attention to your body's signals and drink more often.

Remember: Proper hydration starts well before your workout. Drink regularly throughout the day!