Dehydration is a common problem during exercise, especially during physical activity in hot weather. When the body loses fluids faster than it takes in, we can experience decreased physical performance, muscle cramps, and fatigue. Therefore, staying hydrated is essential for optimal sports performance.
But how much water do we need during exercise? The amount varies depending on the intensity of the exercise, the duration, and the weather conditions. As a general rule of thumb, it is recommended to drink around 500 ml of water one to two hours before exercising. During physical activity, drink 150-300 ml every 20 minutes. After exercising, it is important to replace lost fluids by drinking at least another 500 ml of water.
Electrolyte drinks can also help replace salts lost through sweat during intense exercise. However, water is still the best choice for light to moderate activities.
Avoiding dehydration during exercise is key to maintaining a healthy body and achieving peak performance without risking health.
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