22/02/2026
💧 Hydration: When, Why & How Much? 💧
Hydration isn’t one-size-fits-all. It depends on the individual and their lifestyle.
🔹 Hydration depends on:
• How much a person sweats
• Environmental conditions (hot or humid climates)
• Exercise intensity and duration
• Body weight
As a general guideline, the average person will need approximately 1.5 litres of fluid per day for adequate hydration.
This is a baseline only — individual needs may be higher depending on activity levels and environment.
🔹 Why hydration matters
Hydration plays several key roles in the body:
1️⃣ Helps regulate body temperature through sweating
2️⃣ Transports nutrients and removes waste products around the body
3️⃣ Supports alertness, short-term memory, and mood
Even mild dehydration can affect performance, focus, and recovery.
🔹 How to hydrate effectively
Before exercise
• Aim to be well hydrated 2–3 hours before training
• Water or a sports drink works well
Just before exercise
• Around 20–30 minutes before, sip 200–300 ml
During exercise
• If exercise lasts longer than 60 minutes, hydration becomes even more important
• Depending on intensity and environmental conditions, water with added electrolytes or a sports drink can help replace fluid and mineral losses
🔹 Real-life hydration note
Enjoy your life. Just look after your body while you’re living it.
Alcohol increases fluid and electrolyte loss, which can leave the body feeling drained the next day.
Hydrating with water and electrolytes, alongside rest and good nutrition, helps support recovery and energy levels.
No judgement. Just supporting what your body needs 💜
Support your body. Every day.
