During long workouts — especially in hot conditions and lasting more than a few hours — water alone may not be enough. Drinking too much water without salt can lead to hyponatremia, a dangerous condition in which blood sodium levels drop to critically low values. This is noted in guidance for travelers and athletes, which stresses that "you shouldn't force yourself to drink without feeling thirsty, especially during prolonged exercise," and that it's important to get extra sodium through salty snacks or drinks with electrolytes.[1]
That said, an aggressive forced-drinking strategy can also do harm. Mayo Clinic experts advise letting your own sense of thirst guide you: drink when you're genuinely thirsty, and alternate plain water with drinks containing electrolytes so your body gets both fluid and the salt minerals it needs to restore balance.[2]
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- Start your workout well hydrated by drinking water beforehand.
- During the workout, drink "to thirst" and don't overdo your intake.
- For prolonged exertion, add electrolytes through sports drinks or salty snacks.
- After the workout, replenish both water and sodium, especially if you sweated heavily.
Guidance for workers in hot conditions, which involves similar physiological demands, suggests drinking one cup of water every 15–20 minutes during moderate exertion, while noting that if your diet provides enough salt through food, a special sports drink isn't always necessary.[3]
Keep in mind: the advice here is general. If you have chronic conditions, disorders of water-salt balance, or are preparing for unusual exertion, be sure to consult a doctor before changing your drinking routine.
