01Your number — a simple calculator

Instead of generic rules, start from your weight: the practical baseline is about 30–35 ml of water per kilogram of bodyweight per day. So at 70 kg, your baseline is ≈ 2.1–2.5 L. That's before training — exercise and heat push the number up. And remember some of your hydration comes from food (fruit and vegetables), so treat the number as a guide, not a quota.

02Dehydration signs during training

Your body warns you before your energy collapses. Watch for: clear thirst, dry mouth, mild dizziness, headache, and a sudden drop in strength and endurance. The clearest daily check is urine color: pale yellow = well hydrated, dark yellow = time to drink. Losing even 2% of your bodyweight in water during a session is enough to noticeably reduce performance.

03When water alone isn't enough

In long sessions (over an hour), heavy sweating, or intense heat, you lose salts (electrolytes) like sodium and potassium with your sweat — and water alone won't replace them. Here an electrolyte drink or a salty snack after training helps. But for your usual short sessions, water is perfectly enough — don't overdo it.

04Hydration in heat and Ramadan

In Gulf heat your need rises noticeably — spread your intake across the day instead of large amounts at once. In Ramadan, shift your hydration to the iftar–suhoor window: sip steadily between the two meals instead of one liter at iftar, cut caffeine (a diuretic), and delay heavy training to at least two hours after iftar so you replace fluids first.