Summer has begun, and you can feel it – not just from the sun, but also during your workouts. Sweating is healthy, but it makes proper hydration even more important. In this article, we explain how much water you need, when to drink it, and we’ll give you an easy recipe for a homemade sports drink.
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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!
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