How much should you drink before, during and after training? Get personalised hydration targets based on your weight, session length and exercise intensity.
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Enter your session details to get a personalised before/during/after hydration plan.
Stay hydrated on the go. An insulated sports water bottle keeps your drink cold for hours — essential for outdoor training and long sessions.
The ACSM (American College of Sports Medicine) recommends: pre-exercise 400–600 ml 2–3 hours before, during exercise 150–350 ml every 15–20 minutes, and post-exercise 450–700 ml per 0.5 kg of body weight lost. Sweat rate varies enormously — from 0.5 L/hr for low-intensity indoor exercise up to 2.5 L/hr for elite runners in hot conditions.
For sessions over 60–90 minutes at moderate-high intensity, plain water should be supplemented with electrolytes (sodium, potassium, magnesium) to prevent hyponatremia (dangerously low sodium from over-drinking without electrolytes).
FAQs
For sessions under 60 minutes at moderate intensity: water is sufficient. For 60–90 minutes or high intensity: a sports drink with 6–8% carbohydrate and electrolytes improves performance. For over 90 minutes: electrolyte replacement becomes essential. Make your own by adding a pinch of salt and some diluted fruit juice to water — it's cheaper and equally effective.
Urine colour before exercise: pale straw = hydrated, dark yellow = drink more. During exercise: thirst is a reliable indicator — drink when thirsty. Performance typically declines with 2% body weight loss to dehydration. Weighing yourself before and after exercise gives you exact fluid loss (1 kg = 1 litre of sweat loss).
Yes — overhydration (hyponatremia) is a real risk, particularly for endurance athletes who drink excessive plain water. It's more common than dehydration in events like marathons. Symptoms include nausea, headache, disorientation and in severe cases, seizures. Drink to thirst rather than forcing fluids, and use electrolytes in sessions over 90 minutes.