3 min read
Elevate your level of physical activity and fluid intake!
Anna Schmidt
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Diets Premium Expert • 18.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Anna Schmidt | min read 3 min | Scientifically reviewed by a clinical dietitian 18.03.2026 |
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Key Takeaways
Our body is composed of 70% water, which necessitates routine compensation for its loss. Every day an individual loses 2.6 liters of fluid that must be replenished to prevent dehydration. The recommended minimum to consume is 30 milliliters per kilogram of body weight daily, although the remainder can come from fluids supplied with food. It should not be forgotten that as little as a 2% loss of fluids can lead to dehydration, which can manifest in the form of decreased blood pressure, slowed response to stimuli, and reduced muscle strength. Maintaining such a lifestyle for a prolonged period can result in serious health problems such as irreversible hypertension.
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Due to perspiration, we are dealing with substantial substance losses
During strenuous physical exertion, apart from water, we also lose electrolytes that are responsible for balance in our body. It is important to ensure adequate supply of these minerals, especially during prolonged exertion or sports competitions. After the workout (but also during exhalation and due to thermoregulation) we incur the greatest losses in the case of sodium, on average about 20g per day. There is also a loss of potassium and magnesium. During a regular training session, this loss is usually insignificant and does not require supplementation, which does not mean you should not drink at that time. Ordinary water can be sufficient, as the general diet provides enough micronutrients.
What quantity should be consumed before, during, and after a workout?
Investigations indicate that a 3% decrease in water content in the body results in a 10% reduction in muscle strength and an 8% decrease in endurance and speed. The body should be well hydrated even before exercise, and hydration during physical activity depends on exercise intensity, ambient temperature, type of exercise, gender, and individual factors. The average intake is 150-250 ml of fluids per 20 minutes of exercise. For each hour of exercise, you should drink around 450-800 ml of fluids, and this amount increases significantly during hot weather. Dr. R. O. Young recommends a rule for daily fluid intake: on days with less activity, drink one liter of water per 18 kg of body weight, and during intense workouts, drink one liter per 14 kg of body weight. As seen, fluid intake also depends on body weight – the greater the weight, the more fluid the body needs. It is also essential to consider the water provided by food.
Which drink should I opt for?
Both water and beverages intended for physically active individuals vary in their mineral salt content. In this regard, spring water performs the worst. Its components are insufficient to make up for their loss during strenuous physical exertion. In cases of activity not exceeding an hour or during periods of fat tissue reduction, it is recommended to consume moderately mineralized mineral water. For longer training sessions and post-workout, the use of isotonic beverages specifically designed for physically active individuals is advised. During training, you should consume small quantities of drinks.
It is impossible to deceive one's hydration needs
It is generally accepted that one should consume fluids regularly throughout the day to ensure proper hydration... However, it often happens that during the day one does not feel thirsty, and it is only in the evening that one remembers to drink water and tries to consume 1.5 liters at once... Such drinking habits can lead to the excretion of excess fluid through urine, resulting in the loss of electrolytes from the body... Therefore, it is recommended to hydrate throughout the day, and it is beneficial to start with a glass of water on an empty stomach to ensure proper hydration.
Anna Schmidt
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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