Why sufficient hydration is important during training

06.01. 2022

Adequate fluid intake is important for everyone, but hydration of the body is all the more essential during exercise. Water is the most important nutrient for life and has many important functions. It is necessary to regulate the temperature, lubricate the joints, transport nutrients in the body and remove waste and toxins from the body. In this article, we will explain everything about fluid intake during exercise and why it is so important.


Why is a sufficient supply of fluids so important?

Whether you are a performance athlete or do sports only as a hobby, getting enough fluids is important. Sufficient hydration means the intake of the right amount of water before, during and after a training session. Water regulates body temperature and lubricates joints. Water helps transport nutrients that give you energy and keep you healthy. If you are not hydrated, your body may not perform at its best. You may feel tired, have muscle cramps, dizziness or have other serious symptoms.

Water balance in the body can have a greater impact on your workout than you think. When you lose fluid, not only will your physical and mental performance be affected, but you will also feel that exercise is more difficult than usual.

An easy way to make sure you are hydrated enough is to control your urine. If your urine is normally colourless or light yellow, you are probably well hydrated. Dark yellow or amber urine may be a sign of dehydration.


The benefits of adequate fluid intake

  • Better brain function
  • Your brain is strongly influenced by water balance. Even mild dehydration, such as the loss of 1 to 3% of body weight, can negatively affect many aspects of brain function.
  • Even mild dehydration can have a negative effect on mood, memory and brain performance. 


Helps lose weight

Drinking lots of water can help you lose weight. This is because water can make you feel full and speed up your metabolism, increasing the number of calories you burn per day.


Rising energy and power levels

By keeping your energy and performance at an optimal level, you can not only train better, but also avoid possible injuries or twists in your training plan. And let’s not forget that dehydration can seriously damage your health.

To make our muscles work properly, we need to be hydrated enough. When we are sufficiently hydrated, physical and cognitive performance improves.

However, dehydration is not always easily detectable. Even for professional athletes, monitoring and maintaining fluid levels is often a challenge. If you need tips and advice, ask the staff at our Clever fit Kotva fitness studio.

There is one important reason why water is sometimes not enough after a long workout: electrolytes (minerals that supply moisture to cells and help muscle contraction and brain function). If we drink too much pure water without the addition of electrolytes, the body can get into a dangerous state when sodium levels may get too low.

What about sports drinks?

Water is quite sufficient for most people to maintain adequate hydration. However, if you exercise at high intensity for more than an hour, a sports drink can help. Calories, minerals and other nutrients in sports drinks can provide energy and electrolytes to help you train for longer.

Choose sports drinks wisely. They are often high in calories, high in sugar and can contain a lot of sodium. Check the size of the dose as well. The bottle may contain several doses. Some sports drinks contain caffeine. If you consume a sports drink that contains caffeine, be sure to limit further caffeine consumption. Caffeine can have a diuretic effect on your body. This means that you will probably need to urinate more often.



Dehydration occurs when you lose more fluid than you take in. If your body does not have enough water, it cannot function properly. Dehydration has several stages.

Signs of dehydration (insufficient hydration)

  • Dizziness or faintness
  • Nausea or vomiting
  • Muscle cramps
  • Dry mouth
  • Insufficient sweating
  • Hard and fast heartbeat


Symptoms of severe dehydration include mental confusion, weakness, and loss of consciousness. If you experience any of these symptoms, you should see a doctor immediately.



A condition called hyponatremia occurs when there is an unbalanced ratio of water and sodium in the body. It leads to nausea, vomiting, fatigue, confusion and, in extreme cases, death. Here you can see how important it is to actually get enough water as well as minerals. The trainers in our fitness studio will tell you how much and in particular what minerals you need. They will be happy to advise you and are available to you at any time.


How much water is already too much?

It depends on your body and the type of activity you do. If you have questions about the right amount of water, it is best to talk to one of our Clever fit Kotva fitness trainers