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Hydration is dependent on specific factors like:

Common Advice:

  • MEN requires MORE WATER for the same intensity level and duration of exercise than women. But doesn’t mean women require less water during a workout.
  • People with Higher BMI need to drink more water.
  • Heavier Sweater needs to drink more water, for obvious reasons.
  • People with saltier sweat need to hydrate with a combination of water and sports drinks during and after exercise to avoid Hypothermia (Low blood sodium by excess water)

Thumb Rules:

  • Drink 1Litre of water in 1 Hr of workout.
  • Drink 250ml pre-workout and 250ml post-workout.
  • Always take small sips, avoid gulping a lot of water at one go.
  • Do stay thirsty during your workout. Also, do not overload yourself with water.
  • Use BCAAs (Branch Chain Amino Acids) as during workout Supplementation


  • Coconut water can be good replacement during workout as it contains Potassium as banana
  • Avoid high glycemic index foods and sugars just after a workout.


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Categories: FitnessSports


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