How Much Water Should You Drink a Day? Water Needs for Athletes
Water makes up roughly 60 percent of body weight and plays a direct role in regulating body temperature, transporting nutrients and supporting muscle function. Even mild dehydration can reduce strength, focus and endurance.
A Simple Formula
For most adults, 30 to 35 milliliters per kilogram of body weight is a good starting point. For example, a person weighing 75 kg needs about 2.3 to 2.6 liters a day. This includes the water you get from food, fruit, tea and doogh.
Drink More on Training Days
- 2 hours before training: about 400 to 600 milliliters.
- During training: a few sips every 15 to 20 minutes (roughly 400 to 800 milliliters per hour in total, depending on how much you sweat).
- After training: replace what you lost in sweat. A simple method is to weigh yourself before and after training and drink about 1.5 liters of water for every kilogram lost.
For sessions longer than an hour or in hot weather, a drink containing electrolytes (sodium and potassium) is more useful than plain water.
Signs of Dehydration
- Dark, scanty urine
- Headache, fatigue and dizziness
- Muscle cramps during training
- A noticeable drop in strength and focus
Too Much Is Also Dangerous
Drinking a very large amount of water in a short time, especially without salt during long endurance events, can lower blood sodium. People with kidney or heart disease should set their water intake with their doctor.
In the ProGym dashboard, your daily water goal is set based on your profile, and you can see your progress with every glass. To work out your calories and a healthy weight, use the BMI and calorie calculator.
Frequently asked questions
How many liters of water does a person need per day?
For most adults, 30 to 35 milliliters per kilogram of body weight is a good starting point, so a 75 kg person needs about 2.3 to 2.6 liters. Water from food, fruit, tea and doogh counts toward this total.
How much water should I drink after a workout?
Weigh yourself before and after training and drink about 1.5 liters of water for every kilogram you lost, to replace the fluid lost through sweat.
What are the signs of dehydration in athletes?
Dark, scanty urine, headache, fatigue, dizziness, muscle cramps during training and a noticeable drop in strength and focus are all signs of dehydration.
Can drinking too much water be dangerous?
Yes. Drinking a very large amount of water in a short time, especially without salt during long endurance events, can lower blood sodium. People with kidney or heart disease should set their intake with their doctor.
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