The role of hydration during exercise – how much should you drink?

Many of us are committed to staying active, looking after our health, our figure and our fitness... It’s truly fantastic that the number of people who want to get moving is constantly growing. For many, however, drinking water remains a problem. Something so utterly obvious and fundamental (after all, you can’t live without water), and yet it can be a bigger challenge than losing 5 kg. It’s incredible that such a simple (and yet so important) activity is often overlooked. And yet, thanks to drinking water regularly, our bodies are healthier and more efficient, and we feel better. What are the facts about hydration during exercise? How much should we drink to ensure our training is safe and effective? Grab a glass of water (don’t forget to drink it) and read on.

1. Why is hydration so important?
2. How much should we drink during exercise?
3. Is it possible to drink too much?
4. What drinks should you choose when exercising?
5. Summary

Why is hydration so important?

Water plays a vital role in the functioning of our body. It accounts for around 60% of our body weight and is essential for the proper functioning of many physiological processes. During exercise, our body loses water mainly through sweat, breathing and urination. If we do not replenish these losses, we can quickly become dehydrated, which significantly reduces physical performance and, in extreme cases, can pose a health risk.

Hydration affects the regulation of body temperature, the transport of nutrients to the muscles, the removal of metabolic waste products, and ensures adequate tissue elasticity. A lack of sufficient water can lead to feelings of tiredness, muscle cramps, dizziness, and even loss of consciousness. That is why it is so important not only to keep moving during exercise, but also to remember to replenish fluids regularly.

How much should we drink during exercise?

There is no single answer to this question, as the amount of water we need to drink during a workout depends on many factors – the intensity of the exercise, its duration, weather conditions, our body’s individual needs, as well as our age and gender.

General guidelines suggest that we should drink every 15–20 minutes or so whilst exercising. It is best to take small sips so as not to burden the stomach or cause a feeling of "overflow". During intense or prolonged workouts, particularly in high temperatures, it is essential to replenish not only water but also electrolytes – sodium, potassium, magnesium and other minerals that we lose through sweat.

If you’re planning a workout lasting around 30 minutes, simply hydrate properly before you start – by drinking a glass of water. However, if your workout lasts longer than an hour or is particularly intense, it’s worth reaching for isotonic drinks, which will help replenish electrolytes and prevent dehydration. It is also important not to wait until you feel thirsty before drinking. This is a sign that your body is already slightly dehydrated. It is therefore better to hydrate regularly during exercise.

"When it comes to losing weight, it’s worth looking not only at what we eat, but also at what we drink – or rather, how many ‘empty’ calories our drinks provide. Water, unsweetened tea or coffee without additives are allies of a healthy diet. On the other hand, colourful drinks, juices or liquid dairy desserts can completely undermine our efforts if we do not keep them under control." Łukasz Domeracki – Dietitian and Trainer

Is it possible to drink too much?

Although hydration is essential, excessive water intake can also have negative effects. Hyponatraemia, a condition in which blood sodium levels are too low, can occur when we drink too much water in a short period of time. Symptoms include nausea, swelling, weakness and, in extreme cases, can even be life-threatening.

That is why moderation and listening to your body are key. If you feel thirsty, drink in small sips. If you do not feel hungry or thirsty, you do not need to force yourself to drink more than necessary (but this does not mean you can completely skip hydration). Remember, too, that rehydration is a process that should take place gradually.

What drinks should you choose when exercising?

Water is the most natural and safe choice during a workout. It contains no calories, sugar or artificial additives, and effectively replenishes fluids. For those engaging in prolonged and intense sports, particularly in high temperatures, it is worth opting for isotonic drinks. These contain the right amount of electrolytes and sugars, which help maintain water and electrolyte balance and provide a quick energy boost.

Avoid fizzy drinks, sweetened juices or sugary energy drinks, which can lead to dehydration and excessive calorie intake. It is also worth remembering that some herbal teas or flavoured waters may contain artificial additives and sugar, so choose them in moderation.

Summary

Staying hydrated during exercise is a key element of an effective and safe workout. Drinking enough water helps improve your performance, prevents many unpleasant ailments and protects your health. Remember that every body is different, so it’s worth listening to your own body and adjusting your fluid intake to suit your needs. Let’s also not forget that hydration begins even before you start exercising and continues right until you finish.

Remember that staying hydrated is not just a matter of comfort, but above all of health. Let’s look after ourselves and drink sensibly, so that every workout is not only effective but also safe.

Sources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC8336541/