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

Hydration is key to maintaining performance and recovery during workouts. 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. After exercising, aim to replenish lost fluids with at least 1.5 litres of water for every kilogram of body weight lost.

Signs You’re Not Drinking Enough

Dehydration can significantly impact your performance and health. Here are some common signs that you may not be drinking enough water:

• Thirst: Feeling thirsty is your body’s first signal that it needs more fluids.
• Dark Urine: Dark yellow urine is a clear indicator of dehydration.
• Fatigue: Lack of hydration can lead to tiredness and decreased energy levels.
• Dizziness: Feeling lightheaded or dizzy can be a sign of severe dehydration.
• Muscle Cramps: Insufficient water intake can lead to muscle cramps during workouts.

What to Do About It

To combat dehydration, consider the following strategies:

• Set Reminders: Use your phone or a hydration app to remind you to drink water regularly.
• Carry a Water Bottle: Keep a reusable water bottle with you at all times to encourage frequent sipping.
• Incorporate Hydrating Foods: Include fruits and vegetables with high water content, such as cucumbers and watermelon, in your diet.
• Use Functional Beverages: Consider functional beverages that provide hydration and electrolytes, especially during intense workouts.

Upgrade Your Hydration with Bluewater Flow

For a refreshing and effective hydration solution, consider the Blue Water Flow. This innovative system provides clean, great-tasting water to keep you hydrated throughout your workout.