Hydration before and after a workout: how much to drink to recover

After a workout it's important to restore the fluid you've lost: the body loses water through sweat, breathing and urine. Research shows that the average adult needs roughly 2.7 to 3.7 liters of fluid a day, and active people need more than that. Keep in mind that a significant share of the water you take in comes from food.^{[1] [2]}

If your workout took place in heat or high humidity, your fluid needs go up. In such conditions it's important to drink more than usual and not rely on thirst alone, since it can lag behind.^{[3] [2]}

If recovery is slow, use the color of your urine as a guide — pale yellow or nearly colorless usually means normal hydration, while a dark shade may signal a need for water.^{[1] [2]}

In a friendly, motivating way: keep up the habit of small sips of water after every set and right after you finish your workout — that way your body gets what it needs to recover and you feel more energized. But if you have any health conditions, be sure to consult a doctor.