Proper hydration is key to keeping your body functioning at its best.

Without enough fluids, your body can’t operate optimally.

Hydration is the balance of fluids in your body, and the amount of water you need can vary based on several factors, including the climate, your health, the intensity and duration of your exercise, and even your clothing. Hydration needs are unique to each person and situation.

You may need more fluids if:

- You sweat a lot

- You have medical conditions like diabetes or heart disease

- You have cystic fibrosis, which causes high sodium levels in sweat

- You are on medications that increase fluid loss (diuretics)

- You have a larger body size

- You are in good physical condition (fitter people tend to sweat more)

- You’re doing vigorous exercise

- You’re active in hot or humid environments

Sweat and Dehydration

When you exercise, your body sweats to help regulate its temperature. As sweat evaporates from your skin, it cools your body down, but in the process, you also lose important fluids.

To replace the fluids lost through sweating, it’s essential to drink water during your workout. This helps reduce the risk of heat stress, supports your body’s functions, and ensures optimal performance. The key rule to remember: if you’re sweating, you need to be hydrating.

However, it's also possible to drink too much during exercise. While rare, over-hydration can be dangerous, even life-threatening. To avoid both dehydration and over-hydration, it’s helpful to know your sweat rate. This allows you to determine the right amount of fluid to drink. For a personalized hydration plan, consider speaking with your GP or an accredited sports dietitian.

What to Drink During Exercise

Water is the best choice for hydrating during exercise. It's effective in replenishing fluids lost while working out and should be consumed both before and during your session.

Water offers numerous benefits: it's natural, free, easily accessible, calorie-free, and contains fluoride, which is good for your teeth.

About Sports Drinks

Some athletes opt for sports drinks, which contain electrolytes and carbohydrates to help refuel the body during prolonged, moderate to intense exercise lasting over 60 minutes. While these drinks can be beneficial in such cases, they tend to be high in sugar, so use them sparingly and only when necessary.

How Much to Drink After Exercise

To re-hydrate properly after exercise, aim to consume one and a half times the amount of fluid lost during your workout. Don’t drink all at once; instead, spread the intake over the next two to six hours. This is important because fluid loss continues even after exercise due to ongoing sweating.

Keep track of your hydration needs and adjust based on the intensity and duration of your workouts to stay at your best!

Should I Keep Drinking Water After a Workout? - CamelBak HydratED

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