How Much Fluid Needs During Exercise?

We all know that keeping the body hydrated is an important factor that should not be overlooked. Every cell in our body depends on water to function properly.

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When exercising and training, body fluid needs to be increased. That is why many people experience headaches, fatigue and even coma when his lack of fluids (dehydration) during exercise.

How Much fluid Needed Each Day?

Body and activities of each person is different. That is why the need of fluid each person is different. People living in hot climates certainly require more fluid than those who live in cold climates.
Generally, each person needs 2-3 liters of water per day. It's simple, easy to remember and seems to apply to everyone.

The best way to test if your body well-hydrated or not, take a look at your urine. If the color is dark yellow could be that you're lack of fluids. Although sometimes take a multivitamin can change the color of urine, but this could be a simple step if you are dehydrated or not.

Drink 1-2 glasses of water when you wake up can also help the body stay hydrated because the body has been fasting from food and fluids during your sleep.

How Much Fluid Loss Exercise moment?

Research shows that most people underestimate how much they sweat while exercising. Many people do not realize that the sweat that comes out of their body during exercise could reach 0.8 to 1.4 liters of sweat.

In fact there is a note that says if a person is very likely to sweat as much as 5 liters for 1 hour of exercise, but they do not realize it!

If you want to calculate how much liquid that comes out during the exercise, you can try following these 3 simple test:
  1. Weigh your body naked
  2. Record numbers, wear your clothes and practice for 1 hour. If possible, do not eat and drink during exercise.
  3. Weigh your body back naked
  4. Note the numbers, and you will find the difference from the first number. That's the number of lost body fluids.
For example, you find you lose weight 1 kg or equal to 1 liter of water, does this mean you are going to drink the liquid in the number and you will be fine? unfortunately not as easy as that.

Intelligent Meet the Needs of the Body Fluids

It's not just about how much you drink during exercise. The cells of your body can not absorb the water as soon as they took it, and when you exercise then most of your digestive system will be turned off as well, which means that most of the fluid accumulated in the stomach and make you feel less comfortable.

Not only that, if you live to drink 1 liter of water to replenish the amount lost then it can disrupt the balance of sodium in the blood and lead to EAH (exercise-associated hyponatraemia) or liquids that could lead poisoning convulsions and death.

Smart way to handle this is you do not have to drink as much fluid as you remove it when you exercise, because your body can not absorb as quickly as you think. That is why it is advisable to divide the fluid intake in a day so as not to surprise the body system.

Pre - hydrating (condition before dehydration) is a very important thing. Even marathon and triathlon athletes coaches will tell you, keeps the body hydrated is not done in the game, but how the pattern of fluid consumed two days before the game. The two-day period is considered as the ideal time to absorb body fluids with a maximum in order to maintain optimum body performance.


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