Hydration For Exercise

Hydrating around exercise is mostly about timing. Start ahead: drink roughly 500ml about two hours before you train, so your body has time to absorb it and shed the excess. During sessions longer than an hour, sip small amounts steadily — around 150 to 200ml every 15 to 20 minutes — rather than gulping a lot at once.

Afterward, replace what you lost. Even a 2% drop in body weight from sweat can noticeably cut your strength, speed, and endurance, so weighing yourself before and after a hard session shows how much fluid to drink back.