Why Hydration Matters
Even mild dehydration (2% body weight loss) impairs performance. Water regulates temperature, transports nutrients, and supports every metabolic process.
Daily Requirements
General guidelines.
- Baseline: 30-35ml per kg body weight
- Add: 500-1000ml per hour of exercise
- Hot weather: Increase by 500ml+
- Thirst is a late indicator; drink proactively
Signs of Dehydration
Monitor these indicators.
- Urine color: Pale yellow is ideal
- Thirst: Already mildly dehydrated
- Fatigue and reduced performance
- Headaches
- Decreased sweat during exercise
Hydration Timing
When to drink.
- Morning: 500ml upon waking
- Pre-workout: 500ml 2 hours before
- During workout: 200-300ml every 15-20 minutes
- Post-workout: Replace 150% of weight lost
Pro Tip
Carry a water bottle everywhere. Visual reminder helps maintain intake.
Conclusion
Proper hydration is free and impacts every aspect of performance. Make drinking water a consistent habit throughout the day.
Related Topics
hydrationwater intakehydration for exercise