Stay Hydrated: Simple Tips for Drinking More Water Daily

Stay Hydrated During Exercise: What to Drink and WhenHydration is one of the simplest — and most overlooked — factors that determine how well you perform, recover, and feel during and after exercise. When you sweat, you lose water and electrolytes; if you don’t replace them appropriately, performance drops, fatigue sets in earlier, and the risk of heat-related problems rises. This article explains what to drink, when to drink it, and how to tailor your hydration strategy to different exercise types and conditions.

Why hydration matters for exercise

• Maintains blood volume. Adequate fluid helps preserve circulating blood volume so your heart can deliver oxygen and nutrients to working muscles.
• Regulates body temperature. Sweating and the evaporation of sweat cool the body; without fluids to replace sweat loss, core temperature can rise.
• Supports muscle function. Electrolytes (sodium, potassium, magnesium) lost in sweat influence muscle contraction and nerve signaling.
• Aids recovery. Rehydration after exercise speeds recovery, reduces muscle soreness, and helps restore normal metabolism.

How much fluid do you need? (general guidelines)

Hydration needs vary by body size, sweat rate, exercise intensity, duration, and environment. Use these general guidelines and then adjust based on personal experience and weighing methods described below.

• Before exercise: aim for about 5–10 ml/kg of body weight in the 2–4 hours before exercise (for a 70 kg person, ~350–700 ml).
• During exercise: for most moderate sessions under 60 minutes, water is sufficient. For prolonged or intense efforts (>60–90 minutes) or activities in high heat, include electrolyte-containing drinks. A common drinking rate is 150–300 ml every 15–20 minutes, adjusted for sweat rate.
• After exercise: replace 100–150% of fluid lost in the first 2–6 hours (if you lost 1 kg during exercise, drink about 1.2–1.5 liters). Include sodium to help retention and thirst recovery.

Weighing yourself before and after exercise gives the best individual estimate of fluid losses: 1 kg weight lost ≈ 1 L sweat loss (plus any fluid consumed). If urine is very dark after exercise, you likely underdrank.

What to drink: options and when to choose them

Below are common beverage choices with clear guidance on when each is appropriate.

• Water

  • Best for: most workouts under 60 minutes at low-to-moderate intensity and moderate temperatures.
  • Pros: zero calories, widely available, effective for short durations.
  • Cons: doesn’t replace electrolytes lost during long/heavy sweating.

• Sports drinks (carbohydrate-electrolyte solutions)

  • Best for: endurance exercise >60–90 minutes, high-intensity training, or when you need both fluids and energy.
  • Typical composition: 4–8% carbohydrate (10–20 g per 250 ml) and sodium (300–700 mg per liter, variable).
  • Benefits: supply carbohydrates for fuel, maintain blood sugar, replace sodium to support fluid retention and nerve/muscle function, improve performance in prolonged efforts.

• Oral rehydration solutions (ORS)

  • Best for: heavy sweat losses, long events, or situations with significant sodium loss; also ideal for rapid rehydration after large deficits.
  • Designed for optimal water and electrolyte absorption; typically higher in sodium than regular sports drinks.

• Coconut water

  • Best for: light-to-moderate workouts when you want natural electrolytes and fewer additives.
  • Pros: contains potassium and some sodium; more natural taste.
  • Cons: variable sodium content (often low), low carbohydrate for sustained energy, may not be enough for heavy sweating.

• Milk or chocolate milk

  • Best for: recovery after workouts.
  • Benefits: contains carbohydrates, high-quality protein, sodium, potassium, and promotes muscle recovery and rehydration after moderate-to-intense exercise.

• Caffeinated beverages

  • Best for: many people can safely use moderate caffeine before exercise to improve alertness and performance.
  • Note: caffeine has mild diuretic effects only in those not habituated, but at typical workout doses it does not significantly impair hydration. Still ensure adequate fluid intake.

• Alcohol

  • Not recommended around workouts — it impairs rehydration, slows recovery, and negatively affects performance and thermoregulation.

Timing strategy: pre-, during-, and post-exercise plans

Pre-exercise (2–4 hours before)

• Drink 5–10 ml/kg body weight to start exercise well-hydrated.
• If urine is dark or you haven’t urinated for hours, drink 200–300 ml about 10–20 minutes before starting.

During exercise

• For sessions <60 min: sip water as needed (150–300 ml every 15–20 minutes is a guide).
• For sessions >60–90 min, or when exercising in heat: use a sports drink with electrolytes and small amounts of carbs (4–8% solution) to provide energy and replace sodium.
• For very long endurance events, include planned drink breaks and consider adding small amounts of easily digestible carbs (gels, chews) with fluids.

Post-exercise (immediately to 6 hours after)

• Start with 200–400 ml within 30 minutes of stopping.
• Replace 100–150% of measured fluid deficit over the next 2–6 hours (weighing is useful).
• Include sodium (in food or drinks) to help retain fluids. Chocolate milk or a balanced meal plus fluids works well for many athletes.

Adjusting for heat, humidity, and altitude

• Heat and humidity increase sweat rate — increase drinking frequency and prioritize electrolyte-containing fluids for long sessions.
• In hot/humid conditions, evaporative cooling is reduced, so hydration alone can’t fully prevent overheating; slow intensity and seek shade/cooling as needed.
• At altitude, respiratory water loss increases and thirst can be blunted; proactively drink more even if thirst is mild.

Electrolytes and salt: how much do you need?

Sweat sodium loss varies widely (typical range ~300–2,000 mg/L). For most recreational exercisers, a standard sports drink provides sufficient sodium for sessions under 2 hours. For heavy salt sweaters, adding salty snacks or using higher-sodium rehydration products is helpful. If you know you lose large amounts of salt (visible salt crystals on clothing, very salty sweat taste), aim to include more sodium during and after long workouts.

Practical examples and sample plans

• 45-minute gym session (moderate intensity): 300–500 ml water, split before and during the session.
• 90-minute run in cool weather (steady pace): 200–300 ml water every 20 minutes OR ~150–250 ml of sports drink every 15–20 minutes. Replace post-run with 500–1,000 ml plus salty snack.
• Marathon or long cycling event (>2 hours): plan 150–250 ml of sports drink every 15–20 minutes, alternate with water if taste fatigue occurs; consume 30–60 g carbs/hour from drinks/gels. Post-event: 1.2 L per kg lost with sodium and protein-containing snack or meal.

Signs of underhydration and overhydration

Underhydration signs:

• Dark urine, infrequent urination, dry mouth, light-headedness, reduced performance, excessive fatigue.

Overhydration (hyponatremia) signs — rare but serious:

• Nausea, headache, confusion, bloating, and in severe cases seizures. Occurs when drinking excessive plain water without replacing sodium during prolonged exercise. To prevent: include electrolyte drinks for long events and drink to thirst for most activities.

Quick checklist before your next workout

• Weigh yourself before and after to learn sweat rate.
• Start hydrated: 5–10 ml/kg 2–4 hours before activity.
• Use water for short workouts; use sports drinks or ORS for long/intense sessions.
• Replace sodium and water after heavy sweating.
• Adjust drinking for heat, humidity, and altitude.

Hydration strategies are personal—use these guidelines, monitor your body’s signals, and adjust based on experience and measured fluid losses. Proper choices about what and when to drink will keep you performing better, feeling stronger, and recovering faster.