Hydration: Before, during and after training and throughout the day.
There is no scientific proof that we need to consume 2 litres or 8 glasses a day of water to keep hydrated during the day. Those 2 litres are without
even considering exercise – you can lose up to a litre of water during exercise. A great way of measuring this is to weigh yourself before and after exercise as this would be the true indication of fluid lost. For re-hydration, it is roughly a litre of water for every kilo of body weight lost during exercise. Another way to see if you are dehydrated is the colour of your urine (using a urine stick is another way of measuring how much water you need to take on board).
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