Drinking before, during, and after exercise: our advice
Written on February 5, 2025, by Pauline de Santarome
How much water should you drink before, during, and after exercise?
Is drinking a glass of water before exercising enough? Definitely not! When you sweat, your body loses essential minerals such as sodium and magnesium, which are important for muscle function and recovery. A simple 2% decrease in body weight in water can lead to decreased endurance, muscle cramps, and early fatigue. So how many liters should you drink before, during, and after exercise? Should you choose natural mineral water, water rich in electrolytes, or an isotonic drink?
In general, it is best to spread your hydration throughout the day and adjust your intake during exercise. For optimal hydration,hydration tablets help compensate for electrolyte loss and prevent muscle fatigue.
The role of water in the body
Water is essential to our survival and to the proper functioning of our bodies. In fact, it accounts for about 60% of our body weight and is involved in almost all vital functions.
Water regulates body temperature. When we exercise, the body produces heat, and sweating allows it to be released to prevent overheating. But this loss of water must be compensated for to avoid dehydration and a drop in performance.
Water transports nutrients and oxygen throughout the body. It facilitates blood circulation and the elimination of toxins via the kidneys. Insufficient hydration can slow down these processes and cause you to feel tired more quickly.
Water lubricates joints and muscles. Low water intake can lead to cramps, joint pain, and slower recovery after exercise.
What are the signs of dehydration?
During exercise, we lose water through perspiration. If this loss is not compensated for by sufficient hydration, the body begins to show signs of dehydration. These warning signs should not be taken lightly, as a lack of water can quickly impact performance and overall well-being.
Early signs of dehydration include:
A feeling of thirst, a dry mouth, and a drop in energy. These symptoms indicate that the body is already starting to lack water.
If dehydration worsens, it can cause muscle cramps, dizziness, headaches, or even an increased heart rate. These signs indicate that the body is struggling to regulate its temperature and maintain proper hydration.
Dark urine in small quantities is a clear indicator of dehydration. Clear urine in large quantities, on the other hand, means that hydration is optimal.
To avoid these symptoms, it is best to plan ahead and drink enough before, during, and after exercise. Proper hydration is the key to staying in shape and enjoying your sporting activities to the fullest!
How much water should you drink before, during, and after exercise?
Drinking a large glass of water just before physical activity is not enough to stay properly hydrated! Adequate fluid intake before, during, and after exercise helps optimize endurance, prevent cramps, and promote effective recovery.
Before exercise: preparing your body for activity
Ideally, you should start hydrating several hours before exercising. It is recommended that you drink500 to 600 ml of water within 2 hours before your workout to allow your body to absorb the water without overloading your stomach. This hydration prepares the body by maintaining a good fluid level and avoiding the risk of dehydration in the first few minutes of exercise.
During exercise: maintain performance and avoid cramps
During physical activity, water is essential to compensate for losses due to perspiration and prevent fatigue. It is advisable to drink approximately 150 to 200 ml every 15 to 30 minutes, or approximately 500 to 800 ml per hour of exercise.
Don't wait until you're thirsty to drink, as this sensation often appears too late, when dehydration is already starting to affect your performance. Staying well hydrated during exercise helps maintain good blood circulation, reduces the risk of cramps, and optimizes endurance.
After exercise: promoting muscle recovery
Proper hydration does not stop once you have finished exercising. Drinking after a workout helps rehydrate the body and eliminate accumulated toxins. It is therefore recommended that you drink between 500 ml and 1 liter of water in the hours following exercise, depending on the intensity and duration of the activity.
Water alone or fortified beverages: which should you choose?
When sweating, the body also loses essential minerals such as sodium, potassium, and magnesium. Electrolytes play a key role in the body's water balance, muscle contraction, and cramp prevention. Drinking only water in these conditions can sometimes further dilute these minerals, leading to increased fatigue and decreased performance.
Electrolyte-enriched drinks or hydration tablets help replenish these reserves and optimize the body's absorption of water. They also help prevent fatigue and promote better recovery after exercise.
Hydration tablets: what are they?
Easy to use, hydration tablets simply dissolve in a water bottle and provide a balanced mix of electrolytes and minerals. They are a practical alternative to ready-made isotonic drinks, which are often high in sugar.
They are particularly useful for:
Maintain proper hydration during prolonged or intense exercise.
Reduce the risk of cramps and muscle fatigue.
Optimize recovery after exercise.
Santarome's Hydra'Max hydration tablets go even further by combining hydration and energy thanks to a complete and natural formula. They contain six electrolytes (including sodium, potassium, and magnesium) to compensate for losses due to perspiration, as well as zinc and eight vitamins, including vitamin C from Acerola, to support energy metabolism and reduce fatigue.
Made from 100% natural flavors, they can be taken before, during, or after exercise, depending on your needs.
Boost your hydration naturally with Hydra'Max and give your best in every workout! Discover them now.
★★★★★ - Laly
HYDRA'MAX - Pack of 6
"I tried Santarome's Hydra'Max tablets and honestly, I'm a fan! They taste great and really help me stay hydrated throughout the day. They're super convenient, especially because they dissolve quickly in water, making them perfect for taking to the office or the gym. I highly recommend them, especially if you're looking for a simple and enjoyable way to drink more water."
