Supplementation
How many liters of water per day, how to hydrate before, during and after training, and when electrolytes really make a difference.
1 / 5
Direct answer: Between 35 and 45 ml per kg of body weight per day for a moderate athlete. In heat, high training volume or high sweating, it increases to 50 to 60 ml/kg.
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2 / 5
400 to 600 ml 2 to 3 hours before Supplement with 200 to 300 ml, 15 minutes before
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3 / 5
Level Signs ------ Light (2% weight) Thirst, yellowish urine, slight loss of focus Moderate (3–5%) Headache, fatigue, cramps, dry mouth Severe (>5%) Dizziness, confusion, tachycardia, sweating stop
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4 / 5
"8 glasses a day for everyone. "* Simplification. It varies with weight, climate, training, diet.
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5 / 5
"8 glasses a day for everyone. "* Simplification. It varies with weight, climate, training, diet.
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Hydration in Training: How Much Water, Electrolytes and Signs of Dehydration
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