How to Hydrate Properly Before and After Exercise

Whether you’re taking part in a high-energy spin class, enjoying a swim in the pool, or fitting in a strength session at the gym, staying hydrated is an important part of getting the most from your workout. Drinking enough water can help support your energy levels, regulate your body temperature and keep your muscles working effectively, while also helping your body recover after exercise.

With that in mind, we’re taking a closer look at why hydration matters, how much you should drink before and after exercise, and the signs that you may need to top up your fluids.

Why Does Hydration Matter?

Water plays an essential role in almost every function in the body. It helps regulate your temperature, transport nutrients, support digestion and remove waste. When you exercise, you lose additional fluid through sweat and breathing, particularly during longer or more intense sessions.

If you don’t replace those fluids, you may become dehydrated. Even mild dehydration can leave you feeling tired, lightheaded or less focused, and can contribute to headaches and muscle cramps – none of which are ideal when you’re trying to enjoy your workout.

Before Exercise: Start Hydrating Early

One of the easiest ways to stay hydrated during exercise is to make sure you’re drinking regularly throughout the day. Rather than waiting until you feel thirsty, keep water close by and take regular sips.

As a general guide, around 1.5–2 litres of fluid throughout the day can be a useful starting point for many people, although your needs will vary depending on factors such as your activity levels, the weather and how much you sweat.

If you’re heading to a class, the gym or the pool, try to top up your fluids during the hour or two beforehand. Bringing a reusable water bottle with you also makes it easy to drink little and often throughout your session.

There’s no need to drink a huge amount immediately before exercising, though. Guzzling lots of water just before a workout can leave you feeling uncomfortable and may mean an inconvenient trip to the bathroom halfway through your session!

After Exercise: Rehydrate and Recover

Your hydration routine shouldn’t stop when your workout ends. Your body continues to recover after exercise, so replacing the fluids you’ve lost is an important part of looking after yourself.

After a particularly sweaty or intense workout, make a point of drinking water once you’ve finished. How much you need will depend on the intensity and duration of your session, as well as how much fluid you’ve lost through sweating.

If you’ve been exercising for a longer period or have sweated heavily, electrolytes such as sodium and potassium can also help replace minerals lost through sweat. Options such as coconut water or a suitable low-sugar electrolyte drink can be useful.

For a well-rounded recovery, combine hydration with a nutritious snack or meal containing protein and carbohydrates. This can help support muscle repair and replenish your energy stores after exercise.

Signs You May Need More Water

Your body has several ways of telling you that it needs more fluids. Keep an eye out for signs such as:

• Feeling unusually tired or lightheaded
• A dry mouth or dry lips
• Headaches
• Muscle cramps
• Darker-than-usual urine

If you regularly experience symptoms of dehydration, or you’re concerned about your fluid intake, speak to your GP or another qualified healthcare professional for personalised advice.

Make Hydration Part of Your Routine

Staying hydrated doesn’t have to be complicated. Keep a reusable bottle with you, drink regularly throughout the day and remember to pay extra attention to your fluid intake when you’re exercising or the weather is warm.

Whether you’re powering through a spin class, swimming lengths or completing a gym session, good hydration is a simple habit that can help you feel your best before, during and after exercise.

So, before your next workout, fill up your bottle, take it with you and make hydration part of your fitness routine.