How much water do I need?
Drinking water is obviously absolutely essential for hydrating the body.
Generally, people who drink more water also tend to eat fewer calories.
But do we know how much water we actually need, especially when you are considering an intense workout?
Here is a useful excerpt of an article from menshealth.co.uk:
As a rule of thumb, drink a 250ml glass of water 30 minutes before you hit the gym to ensure your muscles are firing on all cylinders. Then follow that up with 500ml within 30 minutes of finishing. Deciding how much to sip mid-session is more subjective. “Around 500ml of water during the course of a one-hour workout is sensible,” says nutritional therapist Jo Scott-Dalgleish.
After 90 minutes moderate exercise, water is no longer enough. At this point, your glycogen stores are mere fumes and it’s time to start sipping electrolyte-rich sports drinks. For endurance athletes, managing minerals is exceptionally important and, although the concept of drinking too much water may seem strange, it can be dangerous.
Downing litres of water without replacing electrolytes can cause a condition called hyponatremia, which may lead to seizures, organ failure and even death. If you’re tackling long distance runs, ensure you have a tried-and-tested hydration strategy in place.