How Much Water Should You Drink During Exercise?

Dehydration reduces endurance and cognition — even 2% body weight loss impairs performance. But overhydration is dangerous too. The right amount depends on your body, temperature, and intensity. 01 . Before exercise Drink 500–600ml 2–3 hours before, then 200–300ml 20 minutes before starting. Urine should be pale yellow. This ensures you begin hydrated without feeling waterlogged. 02 . During exercise General: 150–350ml every 15–20 minutes. Individual sweat rates vary 0.5–2.5L/hour. Find your rate: weigh before and after 1-hour workout (no drinking). Each kg lost ≈ 1L sweat. 03 . After exercise Replace 150% of fluid lost over 2–4 hours. Lost 1kg → drink 1.5L. Add sodium to retain fluid. Sessions 60 min or in heat: electrolytes (sodium, potassium) become essential. Takeaway: 150–350ml every 15–20 minutes during exercise, calibrated to your sweat rate. Pre-hydrate before, replace 150% after.