Table of contents
Why drinking water during exercise is important
During exercise, your body loses fluids through sweat and faster breathing. Even during light activity, this can add up quickly. When you do not replace the fluids you lose, you may experience:
- Tired muscles more quickly
- Less strength and endurance
- A higher risk of cramps or injuries
- Problems with concentration and coordination
- An increased heart rate and body temperature
In other words: without enough water, exercise becomes harder, less enjoyable and less safe.
How much water should you drink before exercise?
Everyone is different, but these guidelines will help you get started:
Before exercise
1 to 2 hours beforehand: drink 300 to 500 ml of water.
Do not drink a lot all at once right before your training, but spread out your intake.
During exercise
If your training lasts longer than 45 minutes, take small sips in between.
For longer sessions or warm weather, consider using a sports drink with electrolytes.
After exercise
Drink at least 500 ml of water within an hour after your training.
If needed, eat something salty, such as nuts or broth, to restore your salt balance.
Drinking water during exercise, when is it needed?
What is best to drink during exercise?
For most training sessions, water is the best choice. It is simple, effective and your body absorbs it quickly. Are you training for less than 45 minutes and is it not extremely warm? Then water is usually enough.
During longer or more intensive training sessions, your body can lose salts as well as fluids. In that case, a sports drink with electrolytes can help. Electrolytes replace the salts you lose through sweat.
Are you doing a long training session or event where you are active for more than 60 to 90 minutes? Then an energy gel can be useful. Gels quickly give you extra carbohydrates, helping you keep your energy levels up. Always take them with enough water, so your body can absorb them better and your stomach is less likely to protest.
You can use this as a guide:
- Training shorter than 45 minutes: water beforehand is usually enough.
- Training longer than 45 minutes: drink small sips of water during exercise.
- Long or heavy effort: choose electrolytes if needed.
- Warm weather: drink more consciously and replace salts too.
Do not drink too much at once. That can feel heavy on your stomach. Small sips at set moments work better.
Drinking water after exercise for better recovery
After exercise, your body is busy recovering. You have lost fluids, your muscles have worked hard and your body temperature needs to return to normal. By drinking enough water after your training, you help your body recover faster.
Drink at least 500 ml of water within an hour after exercise. Did you sweat a lot, train for a long time or was it warm? Then drink extra and replace your salts too. You can do this with electrolytes, a sports drink or something salty with your meal, such as nuts, broth or crackers.
Drinking enough water after exercise helps with:
- faster recovery
- lower risk of headaches
- less fatigue
- better fluid balance
- more flexible muscles after effort
Pay extra attention in warm weather
When exercising in warm weather, you lose fluids faster. You sweat more, your heart rate is higher and your body has to work harder to stay cool. That is why drinking water during exercise in the heat is extra important!
Do not only start drinking right before your training or event. Make sure you are already getting enough water earlier in the day. Are you doing a long training session or taking part in an obstacle run? Then it is smart to hydrate more consciously a few days beforehand.
Pay attention to these points in warm weather:
- Drink enough water spread throughout the day.
- Take small sips during exercise.
- Use electrolytes during long or heavy effort.
- Avoid too much alcohol the day before.
- Eat water-rich foods such as cucumber, watermelon or orange.
- Lower your pace if you feel dizzy, nauseous or weak.
Do not overdo it with water either. Drinking too much in a short time can feel heavy on your stomach and disrupt your salt balance. Drink calmly and spread it throughout the day. This helps you start better prepared and keeps your body strong for longer.
Drinking well during Strong Viking
During a Strong Viking, you ask a lot from your body. You run, climb, lift, crawl, jump and push through the mud. That requires strength, endurance, focus and a body that is well hydrated.
Do not only start drinking on the day itself. Make sure you consciously drink enough water in the days before your Strong Viking. This helps you start better prepared and lowers the risk of fatigue, cramps or headaches along the way.
Use the drinking stations on the course during your run, even if you are not thirsty yet. Especially in warm weather or over a longer distance, you lose a lot of fluids and salts. Electrolytes can help keep your energy and fluid balance at a better level.
After the finish, it is important to replenish your fluids right away. Drink water, eat something salty and give your body what it needs to recover well.
Pay attention to this during Strong Viking:
- Drink enough water in the days beforehand.
- Do not start your run dehydrated.
- Use the drinking stations along the way.
- Take electrolytes in warm weather or over long distances.
- Use gels over longer distances for extra energy.
- Replenish your fluids and salts after the finish.
You also lose fluids on cooler days. Because of the effort, obstacles and mud, your body works hard. So do not let clouds or a fresh breeze fool you. Proper hydration helps you reach the finish stronger, sharper and safer.