Hydration in the gym: how much to really drink

If you train in Spain, you know that hydration training is not just a trend or an excuse to carry a giant bottle. Here, between the humidity of the north and the dry heat of the south, staying well hydrated during exercise is key to performing without looking like a fried tomato halfway through the session. But, how much should you really drink? Let's debunk myths and give you concrete data so you don't overdo it or fall short.

Why is hydration vital for performance in the gym?

Water is the silent fuel that keeps your biological machinery running. Without proper hydration, your body loses efficiency, your brain goes into "low power" mode, and your muscles complain mercilessly. In Spain, where the climate and lifestyle can be quite varied, understanding how water affects your training is essential.

When you sweat, you lose fluids and electrolytes like sodium and potassium. If you don't replenish them, fatigue sets in sooner, recovery slows down, and the risk of injuries or cramps increases. Additionally, poor hydration affects concentration and balance, things you don't want to test in the gym or on the street.

How much water should you drink during training?

Forget the "2 liters a day" rule as the only mantra. The ideal amount varies depending on many factors: your weight, the intensity of the exercise, the ambient temperature, and the duration of the session. In Spain, with summers that make you sweat buckets and offices with air conditioning that dry you out more than a desert, the trick is to adapt hydration to the context.

As a basic reference:

• Before training: approximately 500 ml, 2 hours before exercise to ensure your body is well loaded.
• During training: between 150 and 350 ml every 15-20 minutes, adjusting if you sweat a lot or if the session is very intense or long.
• After training: 500 ml or more to recover what was lost, ideally combining water with some electrolyte intake if sweating has been high.

If you've sweated more than 1 liter (yes, it happens in Spain in summer or during intense sessions), replenishment should include mineral salts, not just water, to avoid electrolyte imbalance.

Common mistakes in hydration training

• Drinking only when you're thirsty: Thirst is a late indicator. In reality, when you're thirsty, you're already somewhat dehydrated.
• Overdoing it with water: Yes, hyponatremia exists. Drinking liters and liters without replenishing salts can be dangerous.
• Forgetting to hydrate before and after: Many focus only on drinking during training, but preparation and recovery are equally important.
• Using only very cold or very hot water: Very cold water can be a shock to the body, and hot water doesn't refresh or aid absorption.
• Not adjusting intake according to the weather or type of exercise: It's not the same to train on a cold, dry day as it is on a hot, humid one in Madrid or Seville.

Quick tips for effective hydration in the gym

• Always carry a reusable bottle and fill it with water or quality isotonic drinks.
• If you sweat a lot, look for drinks with electrolytes, but without excessive sugars.
• Take small breaks to drink; it's better to have a little often than a lot at once.
• Monitor the color of your urine: a light tone indicates good hydration, while dark is a signal to increase water intake.
• Avoid drinks with caffeine or alcohol before and after training; they dehydrate more than you think.
• Adapt hydration to the season. In winter, you also sweat and need to hydrate, even if you don't notice it as much.

Comparison: types of drinks for hydration during training

Common mistakes and practical tips already mentioned, but if you want to delve deeper into performance and nutrition, at Berraquero.com you will find complementary guides that will help you better understand the relationship between diet, hydration, and exercise.

FAQ about hydration in training

Is it better to drink cold water or room temperature water during exercise?

Drinking water at a cool temperature (not ice-cold) is usually the most advisable. Very cold water can cause digestive discomfort or cramps in some people, while lukewarm water is absorbed better and does not create thermal shock. In Spain, with the heat in summer, that doesn't mean you drink it at 40 degrees, but don't overdo the ice.

Can I replace water with energy drinks or juices during training?

For short and low-intensity workouts, water is sufficient and the healthiest option. In long or very intense sessions, isotonic or energy drinks with electrolytes can help, but watch out for sugar and additives. Diluted natural juices are an option for recovery, not for hydration during the session.

When is it necessary to take electrolytes during training?

If you sweat a lot or train for more than an hour, especially in hot climates like those we have in Spain in summer, replenishing electrolytes is essential to avoid cramps and fatigue. Isotonic drinks or specific supplements will help you maintain mineral balance.

Does hydration affect weight loss during training?

The weight you lose from sweating is primarily water, not fat. That's why good hydration is key to ensuring that weight loss is healthy and to maintaining performance. Drinking little to "lose more weight" is a mistaken and dangerous idea.

Is it necessary to drink before feeling thirsty?

Yes. Thirst is a late indicator of dehydration. Ideally, you should drink small amounts regularly before, during, and after exercise to keep your body balanced and avoid drops in performance or health issues.

To conclude, don't forget that proper hydration during exercise is a basic pillar for any fitness routine. At Berraquero.com, we have already seen how to improve physical performance and sports nutrition, so combining all this info will take your training a step further.