How Much Water Should You Drink When Exercising?

The Importance of Body Water

Water makes up about 60% of our bodyweight.  The amount of water depends on how much body fat and muscle mass as well as our relative level of hydration at any point in time.

Water is essential to life.  A few days without it and death from dehydration comes quickly.  We lose water through respiration, sweating and urinary output.

Exercising naturally speeds up the rate of water loss, especially when hot.  This can lead to cramping, dizziness and even death if fluid intake is inadequate.

However, thirst is not always the best indicator of when we need to hydrate as thirst isn't perceived until 1%-2% bodyweight is lost.

How Much Water Should You Drink?

For most people 2L of water per day in addition to the water you get in food should be sufficient.  Note that water is in whole foods like vegetables and fruits but less so in highly process foods.

When you are exercising heavily (and or it is very hot and you are sweating a lot) you will need additional water intake before and after exercise.

​Consume about 500ml at least 30mins before exercise.  During exercise an athelete must replace electrolyts ​(​proper hard exercise)... 250mL every 15 mins during exercise with 6-8% of carbohydrates and electrolytes. After exercise another 500ml to 1L ​with 10% carbohydrates and electrolytes.  Sipping is better than gulping.    

To minimise GI upset... eating a meal within 1hr is also recommedned.


The Krav Maga Global Difference

Krav Maga Global teaches authentic Krav Maga (passed down directly from the founder Imi Lechtenfeld to our head international instructor Eyal Yanilov) which is designed specifically for self defence of ordinary people.

All our instructors are internationally trained and you will learn top quality Krav Maga in a safe and friendly environment.

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Aaron Moore

Head Instructor

Krav Maga Global - Auckland

Expert Level 1

About The Author

Aaron Moore is the Head Instructor of Krav Maga Global in NZ.

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