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]
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- 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.
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.
