A quick hydration guide for people who train
Fitnes Team·June 24, 2026·1 min read
Dehydration raises perceived effort, lowers strength output and slows recovery — all before you feel thirsty.
A rough target
Thirty to thirty-five millilitres per kilogram of body weight per day, plus roughly five hundred millilitres per hour of training.
Urine colour is the simplest check you have. Pale straw is fine; dark means you are behind.
When electrolytes matter
For sessions under an hour, water is enough. Past that, or in real heat with heavy sweating, sodium and potassium start to matter.
What not to do
Do not drink two litres in one go to catch up. Spread it through the day; your kidneys can only process so much at a time.
Fitnes Team
Training, nutrition and recovery, written by the Fitnes coaching team.