Hydration Tips for Athletes: What to Drink Before, During and After Exercise

Good hydration supports endurance, strength, coordination and temperature control. Athletes lose fluid through sweat, but the amount varies widely with exercise intensity, weather, clothing, body size and individual sweat rate. A practical hydration plan replaces enough fluid to limit dehydration without forcing excessive drinking.

What to Drink Before Exercise

Start training or competition well hydrated rather than trying to catch up during the session. Drink regularly with meals and throughout the day. Urine that is pale yellow usually indicates adequate hydration, although supplements, medications and some foods can change urine colour.

About two to four hours before exercise, athletes can drink roughly 5–10 millilitres of fluid per kilogram of body weight. For a 70-kilogram athlete, that is approximately 350–700 millilitres. If urine remains dark or urination is limited, a smaller amount may be taken closer to the start, provided it does not cause stomach discomfort.

Water is suitable for many short, low-intensity sessions. A meal or snack containing carbohydrates can provide useful fuel, while normal dietary salt helps support fluid balance. Avoid starting exercise severely thirsty, but do not drink large volumes immediately before activity.

Hydration During Training and Competition

Drink according to thirst during shorter sessions, especially when the weather is mild. Longer workouts, intense matches and hot or humid conditions usually require a more deliberate plan. Small, regular sips are often easier to tolerate than consuming a large amount at once.

Sports drinks can be useful during prolonged or demanding exercise because they provide both fluid and carbohydrate. Electrolyte drinks may also help athletes who sweat heavily, exercise in heat or produce salty sweat. Sodium is the main electrolyte lost in sweat, but needs differ considerably between athletes.

A personalised target can be estimated by weighing yourself immediately before and after a training session. Record how much you drink and subtract any urine passed during the session. Losing one kilogram of body weight is roughly equivalent to losing one litre of fluid. Repeating the test in similar conditions helps reveal your sweat rate and improves planning for matches, races and long training sessions.

Try the chosen drink during training rather than using an unfamiliar product on competition day. Excessively sweet, concentrated or carbonated drinks can cause bloating, cramps or diarrhoea for some people. Plain water may be enough for shorter activity, while fluid containing carbohydrate and sodium is more useful for extended exercise.

Recovery Hydration After Exercise

Replace fluids gradually after training, particularly if you finish noticeably lighter, thirsty or with concentrated urine. A common recovery target is about 1.25–1.5 litres of fluid for every kilogram of body weight lost. Include sodium through a meal or electrolyte drink to help retain the fluid.

Recovery is more effective when hydration is combined with carbohydrates and protein. For example, an athlete might choose water or milk with a meal, yoghurt and fruit, or a sandwich alongside a suitable drink. The best option depends on the duration of the next session, appetite and tolerance.

Common Hydration Mistakes Athletes Should Avoid

• Waiting until extreme thirst: Thirst is useful, but it may not keep pace with losses during intense exercise or hot-weather competition.
• Overdrinking water: Consuming excessive fluid without enough sodium can dilute blood sodium and cause exercise-associated hyponatremia, a potentially serious condition.
• Ignoring the climate: Heat, humidity, altitude and heavy protective clothing can increase sweat losses.
• Copying another athlete’s plan: Sweat rate and stomach tolerance are individual, so a teammate’s fluid target may be unsuitable.
• Testing a new drink on race day: Practice products, quantities and timing during ordinary training.

Signs of Dehydration and Heat Illness

Possible signs of dehydration include unusual thirst, dry mouth, headache, dizziness, fatigue, reduced concentration and declining performance. Stop exercising and seek a cool place if symptoms worsen.

Confusion, fainting, loss of coordination, seizures or very hot skin can indicate a medical emergency such as heat stroke. Call emergency services, move the person to a cool area and begin appropriate cooling while waiting for professional help. Do not make a severely unwell person drink if they are confused, vomiting or unable to swallow safely.

A sports dietitian or healthcare professional can help athletes with medical conditions, high sweat losses, repeated cramps or unusual responses to fluid and electrolyte products. The safest hydration strategy is individual, practiced in training and adjusted for the demands of the session.