Water supports temperature control, joint comfort and energy, and even mild dehydration can make training feel harder.
Simple habits
- Drink regularly through the day instead of waiting until you are very thirsty.
- Have a glass of water an hour or two before training.
- During long or hot sessions, sip small amounts every 15 to 20 minutes.
- Pale yellow urine is a simple sign that you are drinking enough.
After training
Replace what you lost with water and a normal meal. For sessions longer than an hour, or in heat, an electrolyte drink can help.
Needs differ from person to person. If you have a heart, kidney or other medical condition, ask your doctor how much fluid is right for you.