Hydration and sport: practical guidelines
How much to drink before, during and after exercise? Practical hydration guidelines, no personalised medical advice.
Before exercise
400-600 ml of water in the 2-3 hours before exercise
Drinking gradually rather than a large amount right before starting avoids digestive discomfort.
During exercise
| Duration | Guideline |
|---|---|
| Under 60 min | Water is generally enough |
| 60-90 min | Water + possibly some carbs |
| Over 90 min, or intense heat | An electrolyte and carb drink is recommended |
Electrolytes (sodium especially) lost through sweat aren't replaced by water alone — during a long, intense effort, an isotonic drink replaces both the water and the minerals lost.
Signs of dehydration to know
- Dark urine (a simple, often reliable indicator).
- Intense thirst, dry mouth.
- Unusual fatigue, headache, dizziness.
After exercise
An indicative rule: roughly 1.5 litres of water per kilogram of weight lost during exercise (weighing yourself before/after a long, intense effort gives an estimate of losses). These are general guidelines — needs vary a lot with weather, intensity and individual sweat rate.
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