The Role of Hydration in Sports: How Much Water Do You Need?

Water is a key element for our health and physical well-being, and its importance increases many times during sports. Proper hydration allows the body to work efficiently, maintains energy levels and prevents negative consequences such as dehydration or fatigue. But how much water should you drink during your workouts to get the best results?

Why is hydration important for athletes?
Our body is made up of 60% water, which plays an important role in thermoregulation, transporting nutrients and eliminating toxins. During exercise, we lose moisture through sweat and breathing, which can lead to dehydration. Even a small decrease in the level of water in the body (by 2%) can significantly affect physical performance, endurance and concentration.

How much water should you drink before, during and after training?
Proper hydration has three main stages: before, during and after training.

Before training
It is recommended to drink 400-600 ml of water 2-3 hours before physical activity. This will saturate the body with moisture and prepare it for exercise.

During training
During training, it is necessary to replenish the loss of fluid, especially if the training lasts more than 30 minutes. It is recommended to drink 150-200 ml of water every 15-20 minutes of physical activity. For intensive training lasting more than an hour, it is useful to add isotonic drinks to the diet to replenish electrolytes.

After training
After sports, you need to compensate for fluid loss. For this, it is worth drinking 400-600 ml of water within the first hour after training. To know exactly how much fluid was lost, you can weigh yourself before and after class. A loss of 1 kg of weight is equal to approximately 1 liter of water lost.

Signs of dehydration during exercise
Dehydration may not be noticeable at first, but it quickly affects your physical condition. The main symptoms of dehydration include:

- dry mouth
- feeling very thirsty
- dizziness or weakness,
- decrease in physical endurance,
- fast heartbeat
- decrease in the amount of urine.

Do you always need plain water?
In most cases, plain water is sufficient for hydration during exercise. However, if you are exercising vigorously for more than one hour, you may want to consider drinks that contain electrolytes. They help maintain the balance of minerals lost through sweat and prevent muscle cramps.

Can you drink too much water?
Although water is important, drinking too much can cause hyperhydration or water intoxication. This is a condition where sodium levels in the blood drop dramatically, which can lead to swelling, nausea, headaches, and even life-threatening complications. To avoid this, follow the guidelines for water intake, listen to your body and don't try to drink too much at once.

Conclusion
Hydration is a key factor in maintaining health and performance during exercise. It is important not only to consume a sufficient amount of water, but also to do it in a timely manner. Monitor your drinking regime before, during and after training to maintain optimal hydration levels and achieve maximum results without risking health.