Hydration Tips for Active People

Hydration plays a vital role in everything from athletic performance to mental sharpness. When you’re physically active, your fluid needs increase dramatically. But how do you know how much to drink—and when?

Whether you’re training for an event or just maintaining an active lifestyle, these hydration tips can help you perform at your best.

Why Hydration Matters for Active People

• Supports muscle function and joint lubrication
• Regulates body temperature and sweat rate
• Improves endurance and reduces fatigue
• Boosts concentration and reaction time

Even a 2% drop in hydration can negatively affect performance.

Hydration is a performance enhancer—use it wisely.

Daily Hydration Guidelines

• General rule: Aim for 30–40ml of water per kg of body weight per day.
• During exercise: Sip 150–250ml every 15–20 minutes during sustained activity.
• Post-exercise: Rehydrate with 1.5x the fluid lost through sweat (weigh yourself pre/post workout to estimate).

Electrolytes (sodium, potassium, magnesium) also play a role—especially if you’re sweating heavily or training in heat.

Hydration Boosters

• Flavour your water with citrus, cucumber, or mint to encourage drinking.
• Use apps or bottles with trackers to monitor intake.
• Start early: Begin hydrating from the moment you wake up, not just before workouts.

Signs You May Be Dehydrated

• Dark yellow urine or infrequent urination
• Headaches or dizziness
• Dry mouth and lips
• Drop in performance or early fatigue

Smart hydration supports smart training.

Myth: Thirst = Time to Drink

By the time you feel thirsty, you’re already mildly dehydrated. Instead, build hydration into your routine so you’re always ahead of the curve.