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

Staying hydrated is essential for optimal performance 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 the workout. After exercising, replenish lost fluids by drinking 1.5 times the amount of weight lost during the session.

The Importance of Hydration for Gains

Dehydration can significantly hinder your performance and recovery. It can lead to muscle cramps, fatigue, and decreased strength, ultimately affecting your gains. Recognizing the signs of dehydration early can help you maintain your workout intensity and achieve your fitness goals.

Signs of Dehydration

Be aware of the following symptoms that may indicate dehydration:

• Thirst: A clear sign that your body needs more fluids.
• Dark Urine: Dark yellow urine is a strong indicator of dehydration.
• Fatigue: Feeling unusually tired can be a result of inadequate hydration.
• Dizziness: Lightheadedness during workouts may signal dehydration.

How to Stay Hydrated

To prevent dehydration, consider the following tips:

• Carry a water bottle during workouts to remind yourself to drink.
• Incorporate electrolyte-rich drinks, especially during intense sessions.
• Monitor your fluid intake throughout the day, not just during workouts.

Upgrade Your Hydration with Bluewater Flow Station

Consider incorporating the Bluewater Flow Station into your hydration routine. This innovative system provides clean, filtered water, ensuring you stay hydrated without the added sugars found in many sports drinks.

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