Hydration for athletes - what, how much and how often should you drink before and after training?

Did you know that… even with a perfect training plan, a tailored diet and professional gear, your body can say “NO” if you do not take care of hydration?

How much, when and what kinds of fluids should you take in to get the most out of every training session? We will cover that, along with other aspects of proper hydration, in just a moment.

What role does proper hydration play for athletes?

Let’s start with a short definition. Hydration is the balance between the fluids you take in and those you lose through sweat, breathing or urine. Considering that water makes up nearly 60 - 70% of your body weight, there is really a lot at stake here.

It is responsible for thermoregulation, transporting nutrients to the muscles and supporting their work, as well as conducting nerve impulses. If you do not maintain the right fluid balance, it will affect your wellbeing, health and performance.

Even losing a relatively small amount (just 1 - 2% of body weight) reduces your performance and worsens concentration and coordination. A lower plasma volume forces the heart to work harder, cooling capacity drops, fatigue builds faster, and the same workout suddenly feels much more difficult. In addition, dehydration also negatively affects recovery processes by slowing the transport of nutrients.

How can you recognise the symptoms of dehydration? What can it lead to?

When this risk appears, your body will start sending clear warning signals.

The first stage is increased thirst, dry mouth, fatigue and a noticeable drop in performance.
The second stage includes dizziness and headaches, muscle cramps and a faster heart rate.
The third stage (more severe dehydration) involves disorientation.

You can also spot possible dehydration by the colour of your urine.

Light yellow means you are well hydrated.
Dark (amber, brown) means you are lacking water.
Very pale (almost like water) means you are taking in too many fluids.

Can you go too far with drinking in the other direction?

Of course, it works both ways. While dehydration happens when you drink too little compared with what you lose through sweat, it is worth remembering that the other side of the coin can be just as dangerous. Overhydration occurs when you drink huge amounts of plain water, which dilutes the sodium level in your blood and can lead to hyponatraemia.

Rules of proper hydration for people who train

Now that we have covered how it works and what can happen if hydration is ignored, it is time for some specifics.

For exercise lasting up to about 60 minutes at moderate intensity, water is completely sufficient. Just remember to choose still water with a medium mineral content. Reach for an isotonic drink only when your training lasts longer than an hour, is very intense or takes place in hot conditions. Isotonic drinks make the most sense during and right after long, demanding exercise.

Hydration before training - how much and when should you drink?

To make your workout truly effective, remember that you should start it already properly hydrated. That is why around 1 - 2 hours beforehand, try to drink up to 500 ml of fluids, ideally water. Right before you begin, you can add another 250 ml. This way, you build up a good reserve while avoiding the unpleasant feeling of a heavy stomach.

What and how much should you drink during training?

A lot depends on the type, length and intensity of the workout, as well as the conditions in which it takes place. Running in hot weather is not the same as lifting weights in an air-conditioned gym. In practice, you may need anywhere from 500 ml to as much as 2 litres of fluids for every hour. One thing remains unchanged - during exercise, drink in small portions (sips). Drinking too much at once can cause sloshing and discomfort.

P.S. if your workout lasts less than an hour, you can usually rehydrate mainly afterwards (this does not apply to activity in extreme conditions).

How much and what fluids should you reach for after physical activity?

Here too, it is a fully individual matter. If you managed to stay regularly hydrated during your workout, usually 500 ml / 1000 ml right afterwards is completely sufficient. Then, over the next 1 - 3 hours, take in another 1 - 1.5 litres.

P.S. especially after a long or intense session, water alone may not be enough. That is why you should reach for electrolytes and carbohydrates, which help restore glycogen. If muscle recovery is also important to you, make sure to combine fluids with a protein-and-carbohydrate meal.

Electrolytes for athletes - what are they and how much do you need?

Through sweat, you lose not only water but also valuable minerals, including:

sodium - the most important one of the group, it helps retain the water you drink and reduces cramps,
potassium - supports muscle function and a proper heart rhythm,
chlorides - help maintain fluid balance in the body,
magnesium - is responsible for nerve impulse conduction and muscle relaxation.

How much you need depends on your rate of sweating and the duration of the effort. They matter most during long training sessions, in high temperatures and for people who sweat particularly heavily.

What should you NOT drink when you train?

To finish, we have left a handful of things to avoid. On the blacklist for anyone who takes sport seriously are:

Alcohol, which strongly dehydrates you and undermines all your effort.
Carbonated drinks, which can cause bloating and discomfort.
Sugary juices and fruit drinks, which are really fructose bombs.
Milk and dairy-based drinks, which burden the digestive system and may result in unpleasant surprises both during and after training.

As with every other aspect, moderation matters here as well. Pouring litres of plain water into yourself can lead to dangerous dilution of sodium in the blood. That is why replenishing electrolytes becomes so important during long exercise.

Hydration sorted? Now take care of what you train in.

Now that you have mastered how to stay on top of your fluid balance, it is time to get comfortable training clothing. To do that, we would like to invite you to visit the SMMASH online store, where you will find, among other things, sports T-shirts, rashguards, shorts, leggings and much more.