When it comes to exercising or running, there are a few fitness basics: good shoes, a good warm-up, and plenty of water.
We are often told how important the latter is to ensure we replenish fluids lost through sweat.
But what is the best way to drink water during exercise?
Is it better to sip little and often, or in larger amounts? And should we hydrate before or after to avoid things like stinging and nausea?
Tash Curry, senior coach at Another Round, says the first thing to do is make sure you’re hydrated before every workout.
She tells Metro.co.uk: “It’s very important that you stay hydrated before exercising or your temperature will rise faster and your heart will have to work harder than usual.
“Staying hydrated for the rest of the day is key (probably more than during exercise). Stay hydrated regularly and aim to have about 18 ounces of fluid two to four hours before your workout to get the most out of your workout.
As for the workout itself, small sips are the way to go.
She explains: “Drinking water every 15 to 20 minutes is by far the best method. Also, drink between your periods instead of gushing down during intense exercise, or you’re likely to throw up.
“It also reduces the risk of hyponatremia, where drinking too much water in a short period of time causes sodium levels to drop dangerously low.”
“The only exception to swallowing is if you’re mildly dehydrated early in your workout and need to get fluids on board quickly.”
So if you are going for a run it might be an idea to bring a water bottle.
Kunal Makwana, a personal trainer and founder of KMAK Fitness, says, “I would always recommend sipping between drinks — whether it’s weight training or running in general.”
“And I wouldn’t recommend drinking a liter before a run because it will make you feel bloated.”
Olympic lifter and sprinter Haylene Ryan-Causer echoes this, emphasizing that different workouts may require slightly different approaches.
She says, “In general, during strength training, you should drink between sets, as dehydration can cause you to lose focus and cause injury.”
“During a HIIT class, it’s usually impractical to just drink whenever you want. If possible, drink a little more than usual, as you lose a lot of fluid through sweating.”