Drinking Water During Exercise – A Complete Guide
This guide covers the benefits of drinking water during exercise, how much water to consume before, during and after a workout, and which drinks to avoid while training. It is intended to help gym-goers optimise their hydration for better performance and results.
Why Hydration Matters During Exercise
Water is essential for healthy bodily function. Insufficient hydration during exercise can result in:
Is It Safe to Drink Water During a Workout?
Not only is it safe — it is strongly recommended. Water is the optimal choice for staying hydrated during exercise. Sports drinks can also be used but should be consumed with awareness of their sugar and calorie content.
Drinks to Avoid During Exercise
The following should be avoided during workouts:
How Much Water to Drink Before, During and After Exercise
The following guidelines are based on recommendations from the American Council on Exercise:
| Timing | Recommended Amount |
|---|---|
| 2 to 3 hours before exercise | 0.5 to 0.9 litres |
| 20 to 30 minutes before exercise | Approximately 0.2 litres |
| Every 10 to 20 minutes during exercise | 0.2 to 0.3 litres |
| After exercise (over 2 to 6 hours) | 1.5 times the fluid lost through sweat |
In total, most people will consume approximately one to one and a half litres before and during a typical workout session.
Important Considerations
These are general guidelines. Individual hydration needs vary based on body weight, gender, and health conditions. Anyone with a relevant health condition should consult a doctor before following specific hydration targets.
How Much Water to Drink After Exercise
Hydration should continue after a workout as the body continues to lose fluid through sweat and normal bodily functions. As a general guide, aim to drink at least 0.25 litres immediately after exercise, then continue to replace fluids over the following two to six hours, targeting approximately one and a half times the estimated fluid lost during the session.
Does Drinking Water Cause Weight Gain?
No. Drinking water does not cause weight gain. Research suggests the opposite — drinking water can increase calorie burn. Studies indicate that consuming 0.5 litres of water may help burn an additional 23 calories.
Key Takeaways
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