How does dehydration affect athletic performance?

Even dehydration of just 2% of body weight can reduce physical performance by up to 20%. Symptoms include fatigue, cramps, dizziness and reduced concentration.

How much water should I drink during exercise?

During exercise, it is recommended to drink between 150 and 250 ml of water every 15-20 minutes. If the activity lasts more than an hour or is very intense, including electrolyte drinks is advisable.

Hydration Calculator

Q: How much water should I drink daily?

The recommended amount varies according to your weight, physical activity level and climate. As a general reference, it is recommended to drink between 30 and 40 ml of water per kilogram of body weight per day, increasing this amount if you train or if it is hot.

Use this calculator to estimate how much water you need based on your weight, exercise duration and weather conditions.

Enter your weight, exercise duration and select the weather conditions to get an estimate of your recommended water intake.

If you have any questions, ask on Discord.

Why Hydration is Important in Sport

The Hydration is one of the most decisive factors in sports performance. Dehydration of just 2% of body weight can reduce your performance by up to 20%, cause premature fatigue, muscle cramps and decrease your concentration.

Maintaining proper hydration before, during and after exercise not only improves your performance but also speeds up recovery and reduces the risk of injury.

How Much Water You Need Based on Your Weight

As a general reference, it is recommended to drink between 30 and 40 ml of water per kilogram of body weight per day. This means that a 70 kg person needs between 2.1 and 2.8 litres daily as a baseline.

This amount should increase if you exercise, if it is hot or if the air humidity is high. Our calculator takes these factors into account to give you a personalised recommendation.

How to Hydrate Before, During and After Exercise

Before exercise: drink 400-600 ml of water 2 hours before training to start well hydrated.
During exercise: drink 150-250 ml every 15-20 minutes. If the session lasts more than one hour, consider including drinks with electrolytes.
After exercise: replace lost fluid by drinking 1.5 times the weight you lost during training.

Signs of Dehydration During Training

Pay attention to these signs indicating you need to drink more water: intense thirst, dark urine, unusual fatigue, headache, muscle cramps and reduced performance. If you notice any of these, stop and drink water immediately.

To complete your training plan, also calculate your total daily energy expenditure and your recovery time. And if you have any questions, join our fitness community on Discord.