How Much Water Should I Drink Before, During, and After a Workout?

Staying hydrated is essential for peak performance. It is generally recommended to drink at least 500ml of water two hours before exercising, followed by 200-300ml every 15-20 minutes during your workout, and replenishing with 500-1000ml post-exercise.

The Hidden Signs of Dehydration

Dehydration can manifest in various subtle ways that you might overlook while working out. Here are some signs to watch for:

1. Dry Mouth and Thirst

A dry mouth is often the first sign of dehydration. If you feel thirsty, it’s a clear indication that your body needs more fluids.

2. Fatigue and Dizziness

Feeling unusually tired or dizzy during your workout can be a sign of dehydration. Your body requires water to function optimally, and a lack of it can lead to decreased energy levels.

3. Dark Urine

Pay attention to the color of your urine. Dark yellow urine is a strong indicator that you are not drinking enough water.

4. Muscle Cramps

Muscle cramps can occur when your body is low on fluids and electrolytes. Staying hydrated can help prevent these painful cramps.

How to Stay Hydrated

To avoid dehydration, make it a habit to drink water regularly throughout the day, not just during workouts. Consider using a hydration app to track your intake.

Upgrade Your Hydration with Bluewater Flow Station

For those looking to enhance their hydration experience, the Bluewater Flow Station offers a convenient solution. This innovative hydration station provides clean, filtered water, ensuring you stay hydrated during your workouts.

For more details, visit our website or contact us at sales@bluewatergroup.com.