Why Hydration Matters for Performance
Even mild dehydration (2% body weight loss) can significantly impact your workout performance, reducing strength by 15% and endurance by up to 30%.
🧮 Calculate Your Hydration Needs
Get personalized water intake recommendations based on your activity level.
Hydration CalculatorPre-Workout Hydration Strategy
Start your workout properly hydrated with this timeline:
4 Hours Before: 500-600ml
Drink 2-3 cups of water to ensure you start well-hydrated.
2 Hours Before: 200-300ml
Top off your hydration and allow time for any excess to be eliminated.
15-30 Minutes Before: 150-250ml
Final hydration boost, especially important in hot conditions.
During Exercise Hydration
For workouts longer than 60 minutes:
- Every 15-20 minutes: 150-250ml of fluid
- Hot conditions: Increase by 50-100ml per interval
- Intense exercise: Consider electrolyte replacement
- Listen to your body: Thirst is a late indicator of dehydration
Post-Workout Recovery
Proper rehydration is crucial for recovery:
Immediate (0-2 hours): 150% of fluid lost
Weigh yourself before and after exercise. Drink 1.5L for every 1kg lost.
Extended (2-6 hours): Monitor urine color
Aim for pale yellow. Dark yellow indicates continued dehydration.
Hydration Myths Debunked
- Myth: Clear urine means optimal hydration
Truth: Pale yellow is ideal; clear may indicate overhydration - Myth: Thirst is a good hydration indicator
Truth: Thirst appears when you're already 2% dehydrated - Myth: More water is always better
Truth: Overhydration can dilute electrolytes dangerously