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Water: how much should we drink during a workout?

Water: how much should we drink during a workout?

Water is an essential element of good nutrition. It doesn’t make sense to worry about maintaining a high level of physical activity if you don’t provide proper hydration. Therefore, it is essential to take a sufficient amount of fluids during training.

In this article, we explain why it is important to drink water during the physical army and what is the best way to hydrate yourself.

Water is life

This statement is more than just rhetoric. 70% of a human’s body weight is made up of liquids. In addition, water is essential to perform every physical and chemical process of the body: from the consumption of calories to the acquisition of muscle tone.

On the other hand, nutrients are transported and distributed to different organs, right through the water . In addition, it is essential to maintain proper hydration to allow the digestive system to properly extract all the properties from food.

Water: an essential fuel

The loss of liquids is inevitable as well as necessary. Breathing alone involves a significant expenditure of the body’s water reserves. A consumption, which certainly becomes greater through urine and even higher with perspiration.

All this energy spent must be replenished as soon as possible. Therefore, having a sufficient amount of water available during training is not an option or a luxury; but something absolutely necessary.

Consequences of insufficient hydration during physical activity

When dehydration becomes chronic, there is a risk of permanent damage and in the most dramatic cases, potentially fatal.

The efficiency is significantly lower when the body is in a water deficit. Fatigue increases, mental clarity, and power of concentration decrease. Additionally, post-workout recovery becomes slower.

Similarly, some daily ailments, which are not necessarily related to exercise, can originate precisely from the lack of hydration.

Among the physical consequences of dehydration, we have cramps, muscle tears or a lack of strength, energy, and vitality. You may also experience a feeling of tiredness and exhaustion and dizziness.

How much water to drink during training?

In absolute terms, each person should drink at least two liters of water per day. Athletes, amateurs, and professionals with regular training programs require even more. This consumption should be distributed as evenly as possible throughout the day.

When referring to hydration during sports, the need to take an adequate amount of water before, during and after training must be taken into account. Although the quantities may vary according to some factors, such as the type of sports activity or the place where it is carried out.


In general, you should drink at least one liter of water 90 minutes before exercise. This allows, among other things, the rapid adaptation to the effort by the muscles and joints.


For many athletes, especially amateurs and amateurs, managing hydration during training can be a difficult task.

Nonetheless, when it comes to high-intensity aerobic exercise, it is necessary to establish a hydration program that includes at least 200 ml of water (about three sips) every 15 minutes.

Better water

The market abounds with isotonic drinks or “specially developed” products to supplement the water needs of physical activity. But the most recommended drink for training remains water. Many of the energy drinks on the market contain numerous additives, as well as containing high sugar levels.

A valid alternative to vary the taste of the liquids to be taken is to prepare fruit juices, for example, apple or orange and in any case not too sweet. In the same way, you can opt for infusions, such as tea or herbal teas, but without any type of sweetener. Smoothies, juices and other homemade preparations can be the best tonic for the sportsman.