Hydration and heat

These notes combine advice from 48 reviewed passages across 33 workouts.

Overview

Coach’s advice

Hydration is a working part of training. Water is drunk steadily through the workout, in portions, and the habit carries over to ordinary days too.

Water during training

Coach’s advice

Keep water within reach and drink plenty through the workout. Aim to finish about 1.5 to 2 liters during a workout. Take water during the breaks between intervals and drink periodically through the workout.

Coach’s advice

When fluid intake has been low, drink more. Drink during training whenever you are losing a lot of water, and after hard effort rest briefly, catch your breath, and drink. Drink generously during training.

Coach’s advice

Do not skip the hydration part of the routine; it matters as much as stretching. Do not neglect water and vitamins.

How much to drink

Coach’s advice

Aim for at least two liters of water a day and try not to go below it. Drink plenty on normal days too, in proportion to what you ate the previous day. Start the day with a glass of water.

Coach’s advice

Spread water intake across the day instead of drinking a large volume at once. Hydrate without overfilling the stomach.

Coach’s advice

Not drinking enough water can lead to headaches, and drinking plenty is said to relieve headaches and fatigue.

Heat and sweating

Coach’s advice

Substantial water loss is a concern during training. Water lost through sweating should be replaced, and drinking water restores the water the body has lost.

Coach’s advice

Increase water intake after fluid loss to replenish it.

Coach’s advice

When the body is taking in heat from outside, consuming cool things internally is said to balance it. Bikram-style practice is said to use extreme heat, and the heat itself is what tires the body.

Coach’s advice

When sweaty, avoid direct exposure to air conditioning or cold air.

Cold water and old beliefs

Coach’s advice

Drinking water while sweaty, including cold water, is acceptable. Cold water is not considered a cause of illness, contrary to an old belief.

Restricting water

Coach’s advice

Some gymnasts deliberately drink very little water because they believe it causes muscle fullness or weight gain.

Coach’s advice

Deliberately drinking very little water for weight control is a competition-specific practice and is not recommended for ordinary training. Severe water restriction before a competition is considered harmful.

Coach’s advice

Drinking water does not guarantee sweating; some people avoid drinking in the hope of sweating less.

What to drink

Coach’s advice

Drink plain water; it is very important.

Coach’s advice

Tap water is to be avoided. Sparkling mineral water with lemon is described as a refreshing drink and is said to be more beneficial. Drinking it after training is recommended.

Coach’s advice

Ayran is said to replace the salt lost through sweating and to provide about 2 grams of protein per 100 milliliters, nearly 20 grams per liter. Sirap is said to replenish the minerals lost through sweating.

Coach’s experience

In his own training, the coach sweats heavily in Dubai’s heat, changing two shirts within ten minutes, and he prefers training outdoors, where he sweats less.

The coach notices he has drunk too little water when a headache starts. He used to drink tea and mineral water in equal parts and has been working to switch to plain water.

The coach has been drinking a lot of ayran lately, including before training. He sometimes uses instant chicken soup to take in fluids, even though he considers it not very good.