Hydration for Gym-Goers: How Much Water Should You Really Be Drinking?

Julien Bertherat
Jun 11
2 min read

Some advice to avoid dehydration on the gym floor

We all know that water is essential for life. But when it comes to training regularly at the gym, hydration becomes even more important – not just for performance, but also for recovery and general health.

So, how much water should you be drinking if you’re hitting the gym several times a week?

Let’s break it down.

Why Hydration Matters When You Train

During exercise, your body loses fluid through sweat and increased respiration. Even a small dip in hydration levels can lead to fatigue, reduced endurance, impaired strength and slower recovery times.

In fact, studies have shown that a 2% loss in body weight through dehydration can negatively affect physical performance. And let’s face it – no one wants to train at half capacity.

How Much Water Should You Be Drinking?

There’s no one-size-fits-all answer, but here are some practical guidelines:

For active individuals, aim for 2.5 to 3.5 litres of water per day.
During training, drink around 500ml to 1 litre per hour of exercise, depending on intensity, environment and sweat rate.
After training, rehydrate with 1.5 times the fluid lost, especially if your session was intense or lasted over an hour.

A Simple Daily Hydration Formula (for gym-goers):

Bodyweight in kg x 35ml = daily water intake (in ml). Example: 75kg x 35ml = 2,625ml or around 2.6 litres/day.
And don’t forget: foods high in water content (like cucumber, watermelon or soups) contribute to your overall intak.

Signs You’re Not Drinking Enough

Watch out for these early signs of dehydration, especially if you’re training frequently:

Dry mouth or lips
Headaches
Dizziness during workouts
Muscle cramps
Dark-coloured urine (pale straw is ideal)

If you’re experiencing any of these, it’s worth adjusting your fluid intake throughout the day – not just around workouts.

Should You Consider Electrolyte Supplements?

If you’re training hard, especially in hot weather or for long sessions (over 60–90 minutes), water alone may not be enough. Electrolytes like sodium, potassium and magnesium help retain water and prevent cramping.

Some General Hydration Tips for Busy Gym-Goers

Start early: Drink a glass of water first thing in the morning.
Always bring a bottle: Keep a reusable bottle in your gym bag – ideally one that holds at least 750ml.
Sip, don’t chug: Drink consistently throughout the day instead of loading up at once.
Check your pee: Aim for light, straw-coloured urine as a simple daily gauge.