To begin with, it's important to keep in mind that staying well hydrated isn't just a matter of drinking a liter of water "in one sitting," but rather a constant process of consuming adequate fluids throughout the day and during physical activity. Therefore, you must know how to carefully balance the amount you drink.
Our recommendation is that while you are exercising you should take small sips of water every 10 or 15 minutes.
Likewise, hydrate according to the climate and location where you're performing your workouts. To give you an idea, in a hot and humid climate, you should drink 4 to 6 sips of water per hour. In cooler, more temperate climates, you should drink 2 to 4 sips of water for every hour of activity. Now, if you're in colder cities, your standard hydration intake could be 2 to 4 sips, clearly taking into account the intensity of your exercise in an hour.
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If you have a competition, keep these recommendations in mind
Amount of Water to drink:
4 hours before: 300ml to 400ml.
2 hours before: 300ml.
1 hour before: 150ml. Eat a small snack, and no more than 150ml of liquid.
Remember to go to the bathroom before leaving for your competition.
Important, keep this in mind
- Be careful how much liquid you drink, so you don't get full and feel heavy, or worse yet, feel like you have to go to the bathroom.
- Go to the bathroom before going to the competition or going to exercise.
- Take small sips. If you're running, take small sips of water every 2 to 3 kilometers.
- If you exercise for more than an hour and a quarter, supplement your hydration with isotonic drinks or other products.
- After the competition it is important to ingest 150% of the fluid that was lost.
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