19.06.2026

Hydration during workouts: how much water an athlete needs

Learn how to properly maintain your fluid balance during workouts and avoid both dehydration and overconsumption.

Maintaining fluid balance is especially important for athletes: water helps regulate body temperature, support the work of muscles and joints, and helps efficiently remove metabolic waste products.^[1]

According to the Mayo Clinic, the average healthy adult needs roughly 2.7 to 3.7 liters of fluid a day — including water, other drinks and moisture from food. During physical activity fluid needs increase, and it is important to drink before, during and after a workout.^[1]

A young man drinks bottled water outside, staying hydrated and refreshed.

Фото: Maurício Mascaro

Start your workout well hydrated and don't wait until you feel thirsty — replenish fluids ahead of time.
During activity in the heat, drink about 237 ml (1 cup) every 15–20 minutes to avoid dehydration or overloading the body.
Avoid excessive water intake: no more than 1.5 quarts (about 1.4 liters) per hour, so as not to cause a dangerous drop in blood salt concentration.

^[2]

The Mayo Clinic also recommends 'drinking to thirst' — go by your sense of thirst, but combine water with drinks that contain electrolytes, especially if the workout is long or you sweat heavily.^[3]

It's important to remember: every body is unique, and fluid balance depends on individual factors — weight, the duration and intensity of exercise, and environmental conditions. It's best to discuss your specific needs with a doctor or a sports specialist.^[1]

A concise and simple principle: don't drink at random — go by thirst and combine water with electrolytes, and your body will tell you what it needs.

Sources

Water: How much should you drink every day? — Mayo Clinic — Mayo Clinic
Heat Stress: Hydration — NIOSH / CDC — NIOSH / CDC
Drink to thirst when exercising — Mayo Clinic — Mayo Clinic