Proper Hydration During Sports
Whether jogging, strength training or team sports -- proper fluid intake determines performance and recovery. Just 2% fluid loss can reduce athletic performance by up to 25%.
Drinking Before Exercise
2-3 hours before training: 400-600 ml of water. 15-30 minutes before: another 150-250 ml. This way you start your workout optimally hydrated.
Drinking During Exercise
Drink 150-200 ml every 15-20 minutes. For workouts under 60 minutes, water is sufficient. For longer exertion, isotonic drinks that provide electrolytes and carbohydrates are recommended.
Determining Your Sweat Rate
Weigh yourself before and after exercise (without clothing). Each kilogram lost equals about 1 liter of fluid loss. This helps you find your individual sweat rate.
Drinking After Exercise
Within 2 hours after exercise, drink 1.5 times the fluid loss. If you lost 500 ml (0.5 kg), drink 750 ml.
Sport-Specific Recommendations
**Running:** 400-800 ml per hour, divided into small sips every 15-20 min.
**Cycling:** 500-1,000 ml per hour -- the wind can mask sweat loss.
**Strength training:** 200-300 ml per 20 minutes. Small sips between sets.
**Swimming:** Often underestimated! You sweat in water too. Plan for 400-600 ml per hour.
**Yoga/Pilates:** 300-500 ml per hour, depending on room temperature (Hot Yoga: significantly more!).
Isotonic Drinks: When Are They Useful?
During exertion over 60 minutes, you lose not just water but also important electrolytes -- especially sodium. A simple isotonic drink: 1 liter water + 1/2 tsp salt + 2-3 tbsp fruit juice.
Warning Signs During Exercise
Stop immediately and drink if you experience: dizziness, nausea, extreme fatigue, muscle cramps, or absence of sweating despite exertion.