Why Is It Important To Drink Water During Exercise

Why Is It Important To Stay Hydrated During Exercise?

Staying hydrated during exercise is crucial because it helps maintain fluid balance, supports muscle function, and prevents dehydration. When you're hydrated, your body can regulate temperature more effectively, reduce the risk of cramps, and perform at its best, allowing you to exercise longer and with more intensity.

Read our article for more information about the importance of hydration.

While you should stay hydrated when exercising, you should also take into account of before and after your session too, as this is equally important.

Hydration Before Exercise

Wondering if you need to drink water before exercising? The answer is yes. Starting your workout dehydrated can quickly lead to overheating, making it harder for your body to cool down and putting extra strain on your heart. Hydrating beforehand ensures you’re ready to perform at your best, supporting your muscles and internal systems. Since it takes time for fluids to be properly absorbed, aim to drink about 450ml at least two hours before your session to set yourself up for success.

How Much Water Should You Drink During Exercise?

How much water you need during exercise depends on factors like body size, sweat levels, workout intensity, and environmental conditions—hotter climates may require more hydration. A good guideline is to drink about 210-300ml every 10-20 minutes during exercise and to ensure you keep properly hydrated during your workout.

However, this is a guideline that should be adjusted based on your needs, so pay attention to your body’s signals and drink whenever you’re thirsty to stay hydrated. An accurate way to check your hydration levels is by looking at your urine colour: dark urine suggests dehydration, while lighter or clear urine means you're at a good level.

What Happens If You Exercise While Dehydrated?

If you don’t drink enough water while exercising, you can quickly become dehydrated, as you’re not replenishing the fluids you’re losing. Exercising while dehydrated can result in fatigue, muscle cramps, reduced performance, and a higher risk of heat exhaustion or heat stroke. Without proper hydration, your body struggles to regulate its temperature, leading to faster fatigue and an increased chance of injury.

Can I Drink Too Much During Exercise?

Yes, if you aren’t careful, you can drink too much during exercise. Similar to being dehydrated, drinking too much can be harmful and cause overhydration. When you drink more than you lose during sweating or urinating, it can cause your body and cells to swell up. This can cause fluid retention and symptoms like bloating, headaches, feeling disoriented, or even feeling sick or vomiting.

If you start to feel these symptoms, make sure you take a break from drinking, and your body should work its way through it. If the pain continues, seek medical advice.

Eine Frau trinkt Wasser aus der BRITA Wasserfilterflasche Model Active

When To Drink Water During Exercise

You should aim to drink regularly when exercising to ensure you’re properly hydrated and are replacing lost electrolytes. Ideally, you should drink every 10-20 minutes, as stated above, but this depends on how rigorous your workout is. So take regular water breaks as needed.

Should You Drink Water While Running?

Yes, as running is a more intense form of exercise, it’s important to drink water during your run, especially if you’re running for longer periods or in hot conditions. Try to drink every 15-20 minutes as a rule and adjust based on how your feeling. Staying hydrated will prevent unwanted cramps and fatigue and more serious consequences like heat stroke.

How To Drink While Running

Take small sips throughout your run to ensure that your body stays properly hydrated without causing discomfort from having too much liquid in your stomach. To help you achieve this, carry a water bottle or use a running vest so you always have enough water on you without interrupting your pace. If you’re competing, most races provide hydration stations along the way, so make sure to use them where possible.

For more tips, read our guide to carrying water whilst running.

What To Drink During A Workout

With so many sports drinks available, it can be tricky to know what’s best for staying hydrated during exercise. The simplest and most effective choice is water, and many gyms offer convenient water dispensers near workout equipment, so you can easily refill your bottle with cold, refreshing water. For shorter, less intense workouts, water is ideal, as sports drinks often contain added sugars that can hinder hydration over time.

However, for longer or more intense sessions, especially in hot conditions, a drink with electrolytes can help replenish the sodium, potassium, and magnesium lost through sweat, supporting your performance. A mix of water and electrolyte-infused drinks is a great option, even for longer workouts.

What To Drink While Running

Again, water is the best drink to have whilst running. However, if you are going for a PB or a longer distance, a sports drink will help replenish electrolytes and minerals. If you’re not a fan of these, try coconut water as a healthy alternative.

What Not To Drink During Exercise

It’s best to avoid caffeine, alcohol, soft drinks, and juice before, during, or after exercise. Caffeine can cause energy spikes and crashes, while alcohol, like caffeine, is dehydrating. Soft drinks and juices are often high in carbohydrates and low in sodium, making them less ideal for hydration. For optimal hydration, stick to water or sports drinks. If you prefer something fizzy, try sparkling water and check if your gym or leisure facility has a sparkling water dispenser for refills.

Read more about the benefits of sparkling water on our website.

Why Is It Important To Drink Water After Exercise?

Drinking after a workout is important because it helps replenish the fluids lost during exercise and aids recovery. Even if you stay hydrated throughout your session, your body continues to lose water and electrolytes after you finish, and proper post-workout hydration supports muscle repair, prevents cramps, and helps restore your energy levels.

What Are The Disadvantages Of Drinking Water During Exercise?

Drinking water during exercise has very few disadvantages unless you overdrink, as mentioned above. The key is to take small sips consistently and listen to your body to avoid discomfort.

Do Gyms Have To Provide Water?

In short, gyms aren’t required to provide free drinking water, as they are typically unlicensed facilities. However, many gyms choose to offer it to their members for a variety of reasons, including:

Aiding physical performance – Ensuring your members have access to adequate hydration helps them achieve their fitness goals, building a more positive atmosphere and better community.
Health and safety—Providing sufficient water prevents members from becoming dehydrated, which can result in serious health issues, especially in hotter weather conditions if your gym doesn’t have temperature control measures in place.
Sustainability – Having water dispensers for members to refill their reusable water bottles reduces the need for plastic bottles and waste and can lower your electricity costs. This helps to reduce your gym’s environmental footprint, helping to create a more eco-friendly industry.

For more information, read our article: How Much Electricity Do Water Dispensers Use?

The Best Water Dispensers For Gyms

A BRITA water dispenser is the ideal choice for any gym or leisure facility. Our mains-fed models provide your members with access to high-quality water 24/7, saving you money, time, and reducing plastic waste. Featuring our HygienePlus and ThermalGate technology, they eliminate 99.9% of bacteria, helping to keep your gym clean and hygienic. Plus, with options for still, sparkling, and chilled water, everyone’s hydration needs are covered.

Available to rent or buy, along with our quick and helpful maintenance service, you can find the right dispenser to suit your gym’s needs. Fill out the form on our website to get your personal quote, or for more information, read our guide on choosing the right water dispenser for your gym.

Why is it Important to Drink Water During Exercise?