How much water do you need in hot weather?
A good rule of thumb: drink 30 to 40 ml of water per kilogram of body weight each day.
For example: if you weigh 70 kg → you need between 2.1 and 2.8 liters per day.
on hot days or during intense workouts, you may need even more.
Also, watch out for signs like:
✅ thirst
✅ dry mouth
✅ dark-colored urine
✅ reduced performance during your training
When is the best time to drink?
Before your workout: drink 300–500 ml of water 1 to 2 hours in advance.
During exercise: take a few sips every 15–20 minutes (especially if you're sweating).
After your workout: rehydrate with water or a hydrating drink.
Pro tip: weigh yourself before and after training. A difference of 1 kg = about 1 liter of sweat = 1 liter to replace.
DIY Sports Drink (ready in 1 minute!)
Prefer not to reach for a store-bought sports drink after your workout?
This simple, natural option works perfectly:
You’ll need:
500 ml of water
juice of ½ lemon or orange
1 tablespoon of honey or agave syrup
a pinch of salt
(optional: a few mint leaves for freshness)
Mix everything well, serve cold, and enjoy!
When is the best time to drink your DIY sports drink?
✅ After exercise – perfect for replenishing fluids and electrolytes (like salt), especially if you’ve been sweating heavily.
✅ During long-duration efforts (starting around 60 minutes), especially outdoor or in hot conditions.
➡️ Not really necessary before a short workout – water is enough, unless you’re already tired or dehydrated.
In conclusion
Hydration isn’t just a detail – it’s a crucial part of both your performance and recovery.
Even if you're “only working out for half an hour” or doing a low-intensity session: your body still needs fluids to function properly.
Drink smart, train strong, and stay cool this summer!