Hydration for training: how much water is enough?
Before, during and after: a practical guide, without overdoing it.
Aim for 400–600 ml of water in the 2 hours before training, small sips (150–250 ml every 15–20 minutes) during, and replace fluids afterward based on how much you sweated. Urine colour is the simplest indicator: pale straw means you're doing well.
Why hydration matters
Even mild dehydration (1–2% of body weight) noticeably lowers performance: endurance drops, perceived fatigue rises, and focus gets harder. Water regulates temperature, transports nutrients, and keeps every process that supports your effort running smoothly.
Before, during, after
- Before: 400–600 ml in the 2 hours beforehand, so you start hydrated.
- During: small sips, 150–250 ml every 15–20 minutes.
- After: replace fluids gradually based on how much you sweated, not all at once.
The simplest indicator
You don't need complicated calculations: check your urine colour. Pale straw means good hydration; dark yellow means you need more water.
"You don't drink to catch up with thirst. You manage it before it even shows up."
Do I need electrolytes?
For sessions under an hour, plain water is enough. For prolonged or very intense exercise with heavy sweating, a drink with sodium helps with replacement. But don't overdo it either: too much water without electrolytes over a very long duration isn't "safer". Balance is what matters.
Every case is different. We can look at your needs together.