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November 21, 2022 By Anushree Ashtekar 6 Comments

How Much Water Should You Consume Before, During & After A Workout?

waterWater is an indispensable part of our daily diet. It makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. Thirst is a late indicator of dehydration. When thirsty, our body is already dehydrated at a cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well hydrated body. Along with the diet, we must also pay attention to what and how much water we drink, especially before, during and after a workout.

Why Is Water Intake Important? 

1. Pre-Workout Water Intake
If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramps easily. That is essentially because water forms a major part of our muscles and also helps in keeping the joints well lubricated. Intake must start well 2-3 hours before a workout. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much, at least 500-600ml of water 2-3 hours prior to exercise is a must. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

2. Water Intake During a Workout
The consumption here depends on the duration of the activity. If the exercise or sport event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high intensity workout or sport event (marathon, game of football, etc), that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.

3. Post-Workout Intake
We need to pay good attention to eating and drinking right post any workout or exercise. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after a workout, for the next few hours, work on improving your hydration levels. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many a times, your performance during a workout can be improved only with optimum hydration. We hope this article helps you. Do leave your thoughts in the comments below.

For more tips on workouts, hydration and being fit, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

About Anushree Ashtekar

A post graduate in Marine Zoology and armed with additional degrees in a Personal Trainer Course and Sports Nutrition from K11 Fitness Academy, Anushree Ashtekar has worked as a Gym Instructor and Personal Fitness Trainer at Cuts n Curves Gym. She helped her clients to achieve goals such as Fat Loss, Muscle Gain and consulting them on their nutrition. She has also consulted clients suffering from health problems such as Hypertension, Hypothyroidism, Diabetes, PCOS and Obesity. She firmly believes that “If you take care of your body, your body will take care of you” and to achieve this you need to have a good mind, body and soul coordination. Her own fitness regime consists of Weight Training and Cardio Vascular programme. She de-stresses by way of reading, cooking, listening to Music and going on Nature Trails. She says she leads a fit and healthy lifestyle and loves to help people do the same.

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Comments

  1. Pravin says

    July 4, 2017 at 6:03 pm

    Indeed good info! Thank you

    Reply
  2. Lalit Kumar Das says

    July 7, 2017 at 6:26 pm

    When I am cloaking my step count, excessive sweating is a headache for me. May be that in Patna, Humidity level is 92 % or so, now a days of Monsoon or it may be related to my personal body metabolism. So, before going to bed at night, I take luke warm water bath. My Goqii coach had suggested to use Chamomile essential oil drops in water for bath. That also I do but perspiration is all the same. Even I am taking Homoeo medicine for controlling sweats but all the efforts go in vain.

    Reply
  3. George Varghese says

    July 9, 2017 at 10:11 am

    Good article and I didn’t knew this in this detail. Appreciate for posting this article. Yes we as a long runner we do hydrate but not in this level. Thx once again…

    Reply
  4. Viraj Shukla says

    July 9, 2017 at 2:11 pm

    Really nice blog, gives good information..

    Reply
  5. D.siva bhaskar says

    February 1, 2018 at 7:21 pm

    Excellent info..thanks…

    Reply
  6. Tamal Ghosh says

    February 27, 2023 at 5:45 pm

    This is quite a helpful article, and will greatly benefit workout fans, and gym fans. Having a sufficient amount of fluids and electrolytes definitely play a major role. Thanks for covering this article.

    Reply

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