Nutrition · 1 min read · Updated
Water: how much to drink when you train
Most people do fine drinking to thirst and checking their pee color. Here's how to top up around workouts and in the heat.
Being even a little low on water can make workouts feel harder. You don't need to chug a gallon a day, though. Your body is pretty good at telling you what it needs.
Simple checks
- Drink when you're thirsty and with every meal.
- Pale yellow pee means you're in good shape. Dark yellow means drink up.
- A big glass of water when you wake up is an easy habit to start the day.
Around training
Sip during your workout, and a bit more on hot days or long sessions. A rough guide is an extra 16 to 32 ounces (half a liter to a liter) for each hour of hard, sweaty training. Weigh yourself before and after a long session: every pound lost is about 16 to 24 ounces to drink back.
Salt and long sessions
For sessions over an hour in the heat, you lose salt too. A salty snack or a sports drink helps. For normal gym sessions, water is enough.
Safety first: Drinking huge amounts of plain water in a short time can be dangerous. If your doctor has limited your fluids (for heart or kidney problems), follow their advice.