The Best Ways To Hydrate For Different Types Of Exercise

Exercise is essential for maintaining a healthy lifestyle, and proper hydration plays a crucial role in optimising your workouts.

In this article, we will discuss the importance of hydration, factors that affect your hydration needs, and the best hydration strategies for various types of exercise. The Best Ways To Hydrate For Different Types Of Exercise

We'll also provide hydration tips and advice on choosing the right drink for your workout.

Importance of Hydration

Benefits of proper hydration

Hydration is vital for numerous bodily functions, including maintaining a stable body temperature, transporting nutrients, and eliminating waste.

When exercising, hydration helps to lubricate your joints, minimise muscle cramps, and enhance your overall performance.

Risks of dehydration

Dehydration can impair your body's ability to regulate temperature, leading to overheating and potential heat-related illnesses.

It can also cause a drop in blood volume, resulting in reduced oxygen delivery to your muscles and organs.

In severe cases, dehydration can lead to confusion, kidney failure, and even death.

Factors Affecting Hydration Needs

Exercise intensity

The intensity of your workout directly impacts your hydration needs. Higher-intensity workouts cause increased sweating and a higher risk of dehydration, making it essential to replenish fluids frequently.

Environmental conditions

Hot and humid environments can increase your sweat rate and contribute to dehydration.

Conversely, exercising in cold weather can decrease your thirst sensation, increasing the risk of dehydration as well.

Individual factors

Age, body size, and fitness level can all influence your hydration needs. Additionally, some individuals naturally have higher sweat rates than others, requiring more fluid intake during exercise.

Types of Exercise and Hydration Strategies

Aerobic exercises

Aerobic exercises, also known as cardiovascular exercises, require ample hydration to support prolonged activities.


For runners, it's essential to hydrate before, during, and after workouts.

A general rule of thumb is to drink 500 ml of water two hours before a run and 150-200 ml every 15-20 minutes during the run.

Related: Run Like You've Never Run Before


Similar to running, cyclists should hydrate before, during, and after rides. Consuming 500 ml of water two hours before cycling, followed by 150-200 ml every 15-20 minutes during the ride, is recommended.

Long-distance riders should consider using sports drinks or electrolyte supplements to replace lost electrolytes.

Related: Is It OK To Use An Exercise Bike Everyday?


Although you're surrounded by water when swimming, staying hydrated is still crucial. Drink 500 ml of water before entering the pool and have a water bottle available to sip from during breaks.

Strength training

Hydration is necessary during strength training to support muscle function and prevent cramping. Drink 500 ml of water before your workout and 150-200 ml every 15-20 minutes during the session.

High-intensity interval training (HIIT)

HIIT workouts require additional hydration due to their intense nature. Drink 500 ml of water before starting and consume 200-250 ml every 10-15 minutes during the workout.

Consider sports drinks or electrolyte supplements if the session exceeds one hour.

Yoga and stretching

While these exercises may not be as intense, staying hydrated is still essential. Consume 500 ml of water before your yoga or stretching session and keep a water bottle nearby to sip throughout the practice.

Hydration Tips for Before, During, and After Exercise

  • Drink 500 ml of water two hours before exercising to allow enough time for absorption.
  • Consume fluids at regular intervals during exercise to maintain hydration levels.
  • Monitor your urine color to gauge hydration status: aim for a light yellow hue.
  • Weigh yourself before and after exercise to estimate fluid loss and adjust your intake accordingly.
  • Rehydrate within two hours after exercising to replenish fluids and electrolytes.

Choosing the Right Hydration Drink


Water is the go-to choice for hydration during most exercise sessions lasting up to one hour. It's calorie-free, easily accessible, and generally sufficient for shorter workouts.

Sports drinks

For exercise sessions lasting longer than one hour, or in hot and humid conditions, sports drinks can provide essential electrolytes and carbohydrates to help maintain hydration and energy levels.

Coconut water

Coconut water is a natural, electrolyte-rich alternative to sports drinks. It can be suitable for moderate exercise sessions, but it lacks sufficient carbohydrates for prolonged, high-intensity workouts.

Electrolyte supplements

Electrolyte tablets or powders can be added to water to replenish electrolytes during long or intense workouts. 

They offer flexibility in customising the electrolyte and carbohydrate content according to your needs.

Signs of Dehydration and Overhydration

Monitor your body for signs of dehydration, such as dark yellow urine, dizziness, rapid heartbeat, and dry mouth. 

Overhydration, on the other hand, can cause symptoms like bloating, headache, and nausea. Balance your fluid intake to avoid both issues.

In Summary

Proper hydration is essential for optimal exercise performance and overall health.

Consider the type of exercise, environmental conditions, and individual factors when planning your hydration strategy. 

Stay aware of your body's signals and adjust fluid intake accordingly to maximise the benefits of your workouts.


How much water should I drink daily, apart from exercise?

A general guideline is to drink at least 2-3 liters of water per day for men and 1.6-2.2 liters for women. However, individual needs may vary.

Can I drink too much water?

Yes, overhydration can lead to a condition called hyponatremia, which is characterised by dangerously low levels of sodium in the blood. 

To avoid overhydration, pay attention to your body's signals and balance your fluid intake with your exercise intensity and duration.

Is it necessary to use sports drinks for short workouts?

For workouts lasting up to one hour, water is generally sufficient for maintaining hydration. 

Sports drinks are more beneficial for longer or more intense sessions, as they provide additional electrolytes and carbohydrates.

Can I hydrate with beverages other than water, sports drinks, or coconut water?

While other beverages, such as fruit juices and milk, can contribute to hydration, they may also contain added sugars, calories, and other ingredients that may not be optimal for exercise. 

Stick to water, sports drinks, and coconut water for the best hydration during workouts.

What are some food options that can help with hydration?

Fruits and vegetables with high water content, such as watermelon, cucumbers, oranges, and strawberries, can contribute to your overall hydration levels. Including these foods in your diet can help support your hydration efforts.

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