Why and How Much Water Should Clients Drink Before and After Workouts

Why Your Clients Should Drink Water Before and After Workout

Blog Workout tips Reading Time: 5 minutes
BY: jacob wildman

Many people who start doing fitness exercises ask trainers whether they should drink water during or after their workout, and how much water they have to drink? This issue arose for quite a while and many argue that people do not need to consume water while training at all. Probably, it would be right unless dehydration and its consequences.

To correctly answer the question, it is necessary to refer to the basic knowledge of anatomy and recall that the average person is composed of 80% of water, so this substance is extremely valuable for human life. 

So, the question is to be or not to be, should the one drink liquid during active workouts and fitness exercises or not? Let’s figure it out!

Stages of dehydration. How do you understand that the client does not drink enough water?

All physical activity and fitness exercises are accompanied by significant fluid loss through perspiration and frequent mouth breathing. Such fluid loss harms an athlete’s performance and increases the risk of heatstroke. The level of dehydration depends on human factors like genetics, weight, adaptation to climate and environmental factors such as temperature and humidity, clothing characteristics, duration, and intensity of exercise. In addition, the risk of dehydration increases after workouts in case people don’t drink water, wear special weight-loss suits, follow rigorous diets, use diuretics, or use caffeine-containing drinks – coffee, energy drinks.

There are 4 stages of dehydration. Most people get the 1st stage while training. The other 3 are accompanied by serious disorders.

  • In the initial stage, a person is very thirsty, little saliva is secreted, it becomes thick, and the mouth is dry. This is a frequent practice when people work out, so it is necessary to drink water.
  • Then the motor activity and muscle tone decrease, and a person is overcome by sleepiness and weakness. With such symptoms, you should finish the workout with the client, drink enough water, and go home to rest.

If at the first stage of dehydration the client’s body does not get water, the condition can worsen: heart palpitations and an increase in blood pressure are possible, body thermoregulation is disturbed and therefore the temperature may rise. It becomes difficult to breathe, and coughing and shortness of breath appear. Changes in mental state are also observed: the person becomes more irritable or lethargic and apathetic, and can even be depressed.

You, as a coach, need to insist that clients need to drink water. But first, you got to figure out whether the client has any health problems. 

  • If it turns out that the client has a problem with the kidneys, hypertension, or heart disease, the norm of water to drink should be decided by the doctor.
  • If there are no health problems, you need to prescribe the correct quantity of liquid that the client should drink during the day.

To correctly set the quantity of water to drink during the day, you need to know the client’s weight. 

  • On average, individuals ought to take 30 ml of water per 1 kg of weight. 

That means that a client who weighs 85 kg should drink about 2.5 liters of water. On the days of any fitness exercise, it is advisable to slightly increase the quantity of liquid to avoid dehydration after the workout.

water during workouts

How much water should your clients drink before training?

Many people mistakenly believe that they should drink water only during their workouts. No, people need to drink water both before and after workouts.

  • Make your clients start drinking water 2-3 hours before their workout. 500-600 ml of clean water will prepare the body of your client for a quality workout. 
  • It is recommended to drink another 200-250 ml of water before the workout, about 10-15 minutes.

During fitness exercise, breakdown products accumulate in the body. A good example is a lactic acid, which reminds us of itself with painful sensations. Water removes breakdown products from the body, increasing performance by 35% during heaving exercises, and about 50% during cardio exercises.

How much water to drink after workouts?

Before starting a fitness exercise and after it, weigh the client. On average, a person loses 0.5-1 kg per workout.

During workouts, your client loses water with sweat and breathing, and their body temperature rises. That’s when the thirst mechanism kicks in, the body tries to get all the water lost back. Water is essential for normal thermoregulation and a high rate of metabolic processes in cells. 

After a workout, it is necessary to replenish the lost water for 1.5-2 hours. It is necessary to drink about 0.5 liters for every 500 grams of lost weight. If you have not had a chance to weigh your client, be guided by about 0.5 to 1 liter of water. 

Be sure to drink clear and non-carbonated water after the workout. It is advisable to choose water of room temperature or cool, but not ice-cold. 

If you had a cardio workout or very intensive fitness exercises, it is better to recommend your client drink water in small sips. And if heaving exercises or training with sufficient rest time, and in general in a relaxed mode, do not limit the client in the amount of water.

water after workouts

How much water to drink during workouts?

It is necessary to bring the temperature to normal during any workout and cool down the body. It is important not to wait for the first symptoms of dehydration, such as dry mouth and dizziness.

Your client needs to drink water at all times during workouts. Drinking water throughout the workout will ensure that your client has a good and effective exercise routine, as a loss of even 1% fluid will result in a 10% decrease in inefficiency. 

In addition, we remind you that during fitness exercises, lactic acid is excreted and this acid can be eliminated from the body, only by drinking water.

During breaks between exercises, your client should drink small sips every 15 minutes; the main thing is not to overfill the stomach but to quench thirst.


Yes, water is really very helpful for weight loss, as it speeds up the metabolic processes. But, it is very important to follow a proper diet. FitWell Content, with its developed Meal Planner, will help you with this. You can quickly and easily create sample menus for all of your clients and then monitor how much water they consume and what they eat.

The Meal Planner that FitWell Content developed is easy enough. But there are instructions on the front page of the planner to make it easier for you to navigate.

Yes, in case you’re not satisfied, you can email. FitWell Content guarantees a full refund.

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