Hydration around training
Losing 2% of your body water already reduces strength and endurance. How to drink before, during and after.
Fitness Coach editors 15 Jun 2026 1 min read
Water takes part in every muscle contraction and in regulating body temperature. Even mild dehydration noticeably reduces performance.
How much to drink
- A guide: 30–35 ml per kg of body weight a day, more in the heat and on training days.
- 2 hours before training: 400–600 ml.
- During: a few sips every 15–20 minutes.
Electrolytes
On long or intense sessions with heavy sweating, add sodium and potassium — water alone does not replace the salts you lose.
How to check
The simplest indicator is the colour of your urine: pale straw means you are fine, dark means it is time to drink.