How much do you drink around your workout?

There is endless discussion about proteins, powders and training schedules. About drinking, rarely — even though it is the simplest part of your routine, and at the same time the part for which most people have no plan at all. In this article, we look practically at drinking around your training: what influences your intake, how to spread it throughout the day and how to build a habit that you can easily maintain. No strict formulas, but useful guidance.

There is no number that works for everyone

You often see fixed rules going around: so many liters per day, so many milliliters per quarter hour. Handy as a rule of thumb, but such numbers assume an average person in average circumstances — and that does not exist. Someone who trains for an hour in a cool room is in a completely different situation than someone who sports outside in the middle of summer.

It is therefore better to view it as a habit than as a target number. A bottle within reach does more in practice than a rule that you do not follow anyway.

What determines how much you drink?

• The duration of your session. Training for forty minutes is different from going for two hours.
• The intensity. During heavier exertion, you generally sweat more than during a relaxed session.
• The temperature and humidity. A warm, crowded room in the summer requires something different than a cool morning.
• How much you sweat yourself. This varies greatly from person to person; look especially at what you notice about yourself.
• What you drink for the rest of the day. Your training hour is not separate from the rest of your day.

Precisely because of this, one fixed number never works for everyone: all these factors vary, also from day to day for the same person.

Before your training

The biggest practical mistake is drinking everything at once right before you start. Half a liter in five minutes often feels heavy and sloshy during movement. It is better to spread it over the hours before, so that you can just start your session without having to think about it.

If that does not happen automatically, it helps to link it to something you already do: a glass with your breakfast, a glass with your lunch, filling your bottle as soon as you pack your sports bag. Such fixed links work better for most people than a reminder on your phone.

During your training

During sports, small sips between your sets usually work best. That feels lighter than large amounts at once, and it happens automatically as long as your bottle is within reach.

That last point is more important than it sounds: if your bottle is in your locker, you will simply drink less. Put it by your bench, your rack or your machine.

For many people, thirst is a useful first gauge. If you are unsure about what is suitable for you — for example, during long or very intensive sessions, warm weather, or if you have a medical condition or use medication — then discuss that with a doctor or dietitian.

After your training

After your session, you do not need to force anything. Refill your bottle, continue drinking slowly over the rest of the evening and incorporate it into your normal rhythm. If you still drink a shake or something else after your training, that fluid simply counts.

Water, sports drink or something with minerals?

For most training, water is the simplest: always available, neutral in taste and without calories. During long or very intensive sessions, or in warm weather, some athletes choose a drink with added minerals or carbohydrates. What exactly is in it is on the label — read that, just as you would with a supplement. How to systematically check such a label, we explain in how do you read a supplement label?

Furthermore, keep in mind that some drinks contain caffeine: coffee, tea, energy drinks and also a pre-workout. That is not a problem in itself, but it is something to count, especially if you train late in the day.

Your bottle and your shaker: the practical part

A fixed bottle or shaker makes the difference between “I should probably drink more” and just doing it. Many athletes use their shaker twice: first as a drinking bottle during the session, then to mix their powder.

One point of attention there: rinse it immediately after use, especially if powder has gotten in it. More practical tips about that are in our checklist for taking supplements to the gym.

Who is this useful for?

Especially for athletes who notice that they rarely get to their bottle during their training, or who want to know how to practically handle it on warm days and during long sessions. Also those who want to build a routine without thinking about it every time, have enough with a few fixed starting points.

Who is this less necessary for?

Do you already drink spread out over the day automatically and always have your bottle with you? Then this article is mainly confirmation. There is no single reason to start optimizing a working habit with schedules and numbers — if it works, let it work.

Common mistakes

• Drinking everything at once right before your first set.
• Leaving your bottle in your locker and therefore not getting to it during your session.
• Following a fixed number from the internet as if it works for everyone.
• Only thinking about your training hour and forgetting the rest of the day.
• Not rinsing your shaker after use.

Quick checklist

• Spread your fluids over the day instead of right before your training.
• Put your bottle within reach, not in your locker.
• Small sips between sets usually work better than large gulps.
• Adjust to duration, intensity and temperature — those vary per day.
• Water is usually sufficient; read the label on sports drinks.
• Count caffeine-containing drinks, especially for late sessions.
• Rinse your shaker immediately after use.

Conclusion

Drinking around your training does not have to be a science. There is no number that works for everyone: how much you drink depends on your session, the temperature, how much you sweat and what you already get in the rest of the day. What does work for everyone is a practical habit — drinking spread out over the day, your bottle within reach, small sips in between. If you have doubts about your situation, present it to a doctor or dietitian.

Frequently asked questions

How much should I drink during sports?

There is no fixed number for that. It depends on the duration and intensity of your session, the temperature, how much you sweat and what you drink for the rest of the day. Practically, it works for most people to take small sips between sets, with the bottle within reach. If you have doubts about your situation, consult a doctor or dietitian.

Is water enough, or do I need a sports drink?

For most regular training, water is the simplest and most practical. During longer or very intensive sessions, or in warm weather, some athletes choose a drink with added minerals or carbohydrates. What is in it you read on the label — compare that in the same way as you would compare a supplement label.

Nutritional supplements are not a replacement for a varied, balanced diet and a healthy lifestyle. This article is general information and not medical or individual nutritional advice. Do you have a medical condition, use medication or are you pregnant? Then consult a doctor or other professional.