How Much Water You Should Require During Your Exercise ?

by Dr. Himani Singh

Everybody knows that workout is good for health but during workout what is the importance of drinking water in as required manner very few aware about it. Health experts always give importance of drinking water and staying hydrated, especially when you are doing workout. Drinking the right amount of water before, during and after workout is very importance if you want to achieve your fitness goal.

Here we are going to tell you some important facts related to drinking water during your workout.

Staying hydrated is very important for your health, especially when you involve in extra physical activity or doing work out because during the activity you can possibly losing a lot of water through breath and sweat. Due to dehydrated you will get dizzy, lethargic, your muscles won’t work proper and you’ll get cramps sooner.


Here is a mystery which every person who involves in physical activity wants to know that like how much water we should drink during exercise? Experts suggest that It’s totally depends on your age, gender, height, weight, intensity of your exercise and which kind of exercise you do and other factors. People who sweat a lot they need drink more water.


Water gives more energy of your body for exercise efficiently. By drinking sufficient water, you can lubricate your entire body. If your body is not lubricate your body tissues heal slower, muscle recovery is slower and your body will not functioning properly.

During workout you should take small sips of water between every 5-10 minutes exercise but avoid gulping a lot of it together. When you working out, your breathing becomes shallow, so if you try to gulp lot water in mid there is a chance you might choke.

Doctors suggest that according to sex men need to drink about 3 liters and women need 2.2 liter on a daily basis but if you exercise or spend a lot of time in the sun, you’ll need more.

As per general guidelines:   (1ounces represent 29.5735296 ml)

  • We should drink 17 to 20 ounces of water before 2 to 3 hours of your exercise.
  • Minimum 8 ounces before 20 to 30 minutes exercise.
  • 7 to 10 ounces ever by 10 to 20 minutes during exercise.
  • Minimum 8 ounces of water after 30 minutes of your exercise.

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