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

Staying hydrated is essential for anyone engaging in physical activity. The amount of water you need can vary based on the intensity and duration of your workout. Generally, it’s recommended to drink:

• Before Exercise: 500-600 ml of water 2-3 hours before your workout.
• During Exercise: 200-300 ml every 10-20 minutes, especially for workouts lasting longer than an hour.
• After Exercise: 450-675 ml for every 0.5 kg of body weight lost during the workout.

The Importance of Hydration for Different Workout Types

Different workouts have varying hydration needs. For example:

• Endurance Sports: Activities like running or cycling require more hydration due to prolonged sweating.
• Strength Training: While not as sweat-intensive, hydration is still crucial for muscle recovery and performance.
• High-Intensity Interval Training (HIIT): These workouts can lead to significant fluid loss, necessitating regular hydration.

Signs of Dehydration

Be aware of the signs of dehydration, which include:

• Thirst
• Dark yellow urine
• Fatigue
• Dizziness

Upgrade Your Hydration with Bluewater Flow

To ensure you’re drinking enough water, consider using the Bluewater Flow station. This innovative solution provides clean, filtered water, making it easy to stay hydrated throughout your workout.

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