Hydration for Active People: How Much and What to Drink
When you exercise, you lose water through sweat, and even a small drop in hydration can make workouts feel harder and reduce concentration. Staying hydrated is one of the simplest ways to perform better.
Throughout the day
Drink regularly, and check your urine colour: pale yellow is a good sign, dark yellow suggests you need more fluids.
Around exercise
- Before: drink a glass or two of water in the hours before training.
- During: sip small amounts, especially if you sweat heavily or train for more than an hour.
- After: replace what you lost by drinking regularly, and eat a meal with some salt.
Do you need sports drinks?
For most workouts under an hour, water is enough. For long or intense sessions, especially in heat, drinks with carbohydrates and electrolytes (sodium) can help maintain energy and fluid balance.
Hot weather
- Drink more and wear light, breathable clothes.
- Avoid exercising in the hottest part of the day.
- Know the signs of heat illness: dizziness, nausea, confusion, very hot skin.
Avoid overdoing it
Drinking huge amounts of plain water can dilute blood sodium. Drink to thirst and don't force fluids.
