How to Hydrate Properly
Hydration isn’t just about drinking water—it’s about balancing fluids and electrolytes. Here’s how to do it right:
Hydration is crucial for endurance sports, yet it's often overlooked.
Whether you're running, cycling, or tackling a triathlon, the right hydration can make all the difference. Dehydration leads to fatigue and cramps, while overhydration can throw off your electrolyte balance.
Staying properly hydrated means more than just drinking water—it’s about maintaining the right balance to keep you strong, steady, and performing at your best.
During training, you lose fluids and electrolytes through sweat. If not replaced, this can cause:
Dehydration
Less fluid means your heart works harder to keep you going, leading to fatigue and reduced endurance.
Electrolyte imbalances
Losing key minerals through sweat can cause cramps, weakness, and low energy.
Poor thermoregulation
Without enough hydration, your body struggles to cool down, increasing the risk of overheating.
1. Hydrate before training
Drink 500-600ml of fluid 2-3 hours before exercise to start hydrated. If training in hot conditions or sweating heavily, add electrolytes to maintain balance.
2. Stay hydrated during Training
For under 1 hour, water is enough. For over an hour, replenish electrolytes to prevent cramps and fatigue. Aim for 400-800ml per hour, adjusting based on sweat rate and conditions.
3. Rehydrate After Training
Replace 150% of lost fluids in the hours after exercise. Adding electrolytes helps speed up recovery and prevent dehydration symptoms.
