Outdoor sports: what to drink and when?

When you go for a run or play a sweaty game of soccer, make sure you drink enough fluid to perform at your best and avoid dehydration. But what, when and how much should you drink? We’ve got the answers to all your sports hydration questions!

What should you drink when playing outdoor sports?

According to Dietitians of Canada, water is the best liquid to drink before and after playing sports. If you sweat heavily for more than 45 minutes, taking a few sips of a sports drink while you exercise can help you replace lost sodium.

While fruit juice, soda and coffee can also provide hydration, you should avoid them while playing sports because your body can’t absorb them properly.

How much water should you drink before, during and after exercise?

Men should aim for 12 cups of water a day while women need about nine cups. You may need to hydrate more if you sweat a lot, if you’re wearing heavy sports equipment or if you’re exercising in very hot or humid weather. 

Before exercising, you should drink at least 1 to 2 cups of water about 4 hours before you start, and another ½ to 1 ½ cups around 2 hours before. Drinking enough ahead of time will help you avoid dehydration, fatigue and muscle cramps.

While exercising, sip on water (or a sports drink if necessary) every 10 to 15 minutes. Take small sips rather than big gulps to avoid stomach cramps.

After exercising, drink plenty of water to replenish lost fluids. Low-fat milk, 100% fruit juice and fruit with a high water content such as watermelon can also help you rehydrate.

How to know whether you’re drinking enough

Look out for signs of dehydration while you’re exercising, including:

  • Thirst
  • Dry mouth
  • Small amount of urine
  • Dark yellow or smelly urine
  • Dizziness 
  • Fatigue
  • Headache

If you experience any of these symptoms, you should increase your fluid intake. Not only can dehydration affect your performance, it can be life-threatening in extreme cases.

What if you don’t like the taste of water?

Have a hard time drinking enough water because you don’t enjoy the taste? Drinking pure, natural spring water instead of tap water can help. You can also add slices of lemon, lime, orange, cucumber or mint to your spring water to give it a fresh taste and boost its vitamin content.

How much water should you bring when you’re playing outdoor sports?

If you’re going on a long hike or bike ride, calculate the amount of water you’re likely to need. A good rule of thumb is one litre for every two hours of hiking or a little more for more vigorous exercise. So for a four-hour hike, pack 2 x 1-litre bottles of water.

Concerned about your carbon footprint? You can drink Eska with peace of mind. Our bottles are made from 100% recycled and recyclable plastic (rPET). We’re also committed to sustainable development and to preserving the natural heritage of our province. And we’re proud to adopt environmental protection practices that exceed government standards.

Stay hydrated while you play outdoor sports and follow your true nature with Eska.

85 Responses to “Outdoor sports: what to drink and when?”

November 30, 2023 at 2:49 pm, tadalafil pills said:

tadalafil pills

Outdoor sports: what to drink and when? | Eska Water

December 11, 2023 at 11:20 am, college application essay editing services said:

college application essay editing services

Outdoor sports: what to drink and when? | Eska Water

December 11, 2023 at 3:13 pm, best essay service said:

best essay service

Outdoor sports: what to drink and when? | Eska Water

December 11, 2023 at 7:12 pm, order custom essays said:

order custom essays

Outdoor sports: what to drink and when? | Eska Water

December 12, 2023 at 3:27 am, essay writing services toronto said:

essay writing services toronto

Outdoor sports: what to drink and when? | Eska Water

December 12, 2023 at 9:12 am, pay to write my essay said:

pay to write my essay

Outdoor sports: what to drink and when? | Eska Water

December 13, 2023 at 9:38 am, essay service cheap said:

essay service cheap

Outdoor sports: what to drink and when? | Eska Water

December 13, 2023 at 2:28 pm, essay writers toronto said:

essay writers toronto

Outdoor sports: what to drink and when? | Eska Water

December 13, 2023 at 4:31 pm, good customer service essay said:

good customer service essay

Outdoor sports: what to drink and when? | Eska Water

December 14, 2023 at 5:27 am, best essay writing service reviews said:

best essay writing service reviews

Outdoor sports: what to drink and when? | Eska Water

December 14, 2023 at 8:16 am, best essay writing service said:

best essay writing service

Outdoor sports: what to drink and when? | Eska Water

December 14, 2023 at 8:41 am, essay writing assignment help said:

essay writing assignment help

Outdoor sports: what to drink and when? | Eska Water

December 14, 2023 at 9:43 am, essay writer online said:

essay writer online

Outdoor sports: what to drink and when? | Eska Water

December 14, 2023 at 3:31 pm, good essay writing services said:

good essay writing services

Outdoor sports: what to drink and when? | Eska Water

December 19, 2023 at 5:25 am, how much does viagra cost in a pharmacy said:

how much does viagra cost in a pharmacy

Outdoor sports: what to drink and when? | Eska Water

December 19, 2023 at 9:25 am, mexican online pharmacy said:

mexican online pharmacy

Outdoor sports: what to drink and when? | Eska Water

December 19, 2023 at 1:02 pm, pharmacy store window said:

pharmacy store window

Outdoor sports: what to drink and when? | Eska Water

December 20, 2023 at 3:41 am, reliable online pharmacy xanax said:

reliable online pharmacy xanax

Outdoor sports: what to drink and when? | Eska Water

December 20, 2023 at 9:36 am, online pharmacy coupons said:

online pharmacy coupons

online pharmacy coupons

December 20, 2023 at 1:00 pm, cialis usa said:

cialis usa

cialis usa

December 20, 2023 at 2:54 pm, pill viagra said:

pill viagra

pill viagra

December 22, 2023 at 2:16 am, how much is cialis in canada said:

how much is cialis in canada

how much is cialis in canada

December 22, 2023 at 8:13 am, viagra 100mg price canada said:

viagra 100mg price canada

viagra 100mg price canada

December 22, 2023 at 9:15 am, sildenafil 50 mg mexico said:

sildenafil 50 mg mexico

sildenafil 50 mg mexico

December 22, 2023 at 9:18 am, original cialis online said:

original cialis online

original cialis online

December 22, 2023 at 9:53 am, cialis reviews photos said:

cialis reviews photos

cialis reviews photos

December 22, 2023 at 11:42 am, generic viagra online free shipping said:

generic viagra online free shipping

generic viagra online free shipping

January 05, 2024 at 12:00 pm, max cialis dose said:

max cialis dose

max cialis dose

January 06, 2024 at 7:14 am, lamisil pharmacy uk said:

lamisil pharmacy uk

lamisil pharmacy uk

January 06, 2024 at 7:33 am, no prescription online pharmacy tramadol said:

no prescription online pharmacy tramadol

no prescription online pharmacy tramadol

January 07, 2024 at 4:11 am, 10mg tadalafil said:

10mg tadalafil

10mg tadalafil

January 18, 2024 at 9:00 am, viagra over the counter cost said:

viagra over the counter cost

viagra over the counter cost

January 18, 2024 at 1:24 pm, can i buy viagra online legally said:

can i buy viagra online legally

can i buy viagra online legally

January 19, 2024 at 9:30 am, viagra 100mg tablet price in india said:

viagra 100mg tablet price in india

viagra 100mg tablet price in india

January 20, 2024 at 6:29 am, cost of cialis per pill said:

cost of cialis per pill

cost of cialis per pill

January 21, 2024 at 12:15 am, pictures of cialis pills said:

pictures of cialis pills

pictures of cialis pills

January 22, 2024 at 4:58 pm, flagyl minocycline said:

flagyl minocycline

flagyl minocycline

January 23, 2024 at 4:05 pm, will blurred vision from lyrica go away said:

will blurred vision from lyrica go away

will blurred vision from lyrica go away

January 24, 2024 at 1:23 am, lasix sintomas said:

lasix sintomas

lasix sintomas

January 24, 2024 at 3:58 am, lisinopril clotting said:

lisinopril clotting

lisinopril clotting

January 24, 2024 at 3:12 pm, trulicity vs ozempic vs rybelsus said:

trulicity vs ozempic vs rybelsus

trulicity vs ozempic vs rybelsus

January 24, 2024 at 3:42 pm, rybelsus kidney stones said:

rybelsus kidney stones

rybelsus kidney stones

February 06, 2024 at 11:56 pm, teva escitalopram and weight gain said:

teva escitalopram and weight gain

teva escitalopram and weight gain

February 07, 2024 at 10:00 pm, can you take zoloft at night said:

can you take zoloft at night

can you take zoloft at night

February 08, 2024 at 4:42 pm, what is fluoxetine used for in cats said:

what is fluoxetine used for in cats

what is fluoxetine used for in cats

February 13, 2024 at 3:58 am, lexapro dose said:

lexapro dose

lexapro dose

February 16, 2024 at 5:47 am, amoxicillin and covid said:

amoxicillin and covid

amoxicillin and covid

February 24, 2024 at 3:20 pm, spiraldynamics said:

spiraldynamics

spiraldynamics

February 28, 2024 at 3:50 am, Spiral Dynamics said:

Spiral Dynamics

Spiral Dynamics

February 28, 2024 at 8:17 am, does ciprofloxacin treat tooth infection said:

does ciprofloxacin treat tooth infection

does ciprofloxacin treat tooth infection

February 28, 2024 at 8:47 am, is cephalexin the same as amoxicillin said:

is cephalexin the same as amoxicillin

is cephalexin the same as amoxicillin

February 28, 2024 at 3:10 pm, bactrim ds side effects said:

bactrim ds side effects

bactrim ds side effects

March 01, 2024 at 3:19 am, vxi.su said:

vxi.su

vxi.su

March 22, 2024 at 8:56 am, neurontin otc substitute said:

neurontin otc substitute

neurontin otc substitute

March 22, 2024 at 1:25 pm, is effexor an ssri said:

is effexor an ssri

is effexor an ssri

March 22, 2024 at 4:45 pm, how long does it take for diltiazem to work said:

how long does it take for diltiazem to work

how long does it take for diltiazem to work

March 22, 2024 at 6:13 pm, why does flomax have to be taken after a meal said:

why does flomax have to be taken after a meal

why does flomax have to be taken after a meal

March 22, 2024 at 10:06 pm, augmentin and alcohol said:

augmentin and alcohol

augmentin and alcohol

March 24, 2024 at 6:03 pm, aripiprazole 5 mg side effects said:

aripiprazole 5 mg side effects

aripiprazole 5 mg side effects

March 24, 2024 at 8:16 pm, allopurinol contraindication said:

allopurinol contraindication

allopurinol contraindication

March 24, 2024 at 8:21 pm, can amitriptyline cause weight gain said:

can amitriptyline cause weight gain

can amitriptyline cause weight gain

March 28, 2024 at 11:00 pm, augmentin chewable said:

augmentin chewable

augmentin chewable

April 14, 2024 at 8:11 am, acarbose sitagliptin said:

acarbose sitagliptin

acarbose sitagliptin

April 14, 2024 at 9:17 am, 10 units of semaglutide for weight loss said:

10 units of semaglutide for weight loss

10 units of semaglutide for weight loss

April 14, 2024 at 10:48 am, abilify ruined my life said:

abilify ruined my life

abilify ruined my life

April 14, 2024 at 4:03 pm, ezetimibe and malignancy said:

ezetimibe and malignancy

ezetimibe and malignancy

April 14, 2024 at 7:28 pm, what is remeron used to treat said:

what is remeron used to treat

what is remeron used to treat

April 14, 2024 at 8:00 pm, what is protonix used for said:

what is protonix used for

what is protonix used for

April 19, 2024 at 5:52 am, where to purchase voltaren patch said:

where to purchase voltaren patch

where to purchase voltaren patch

April 19, 2024 at 7:05 am, venlafaxine for menopause reviews said:

venlafaxine for menopause reviews

venlafaxine for menopause reviews

April 19, 2024 at 12:44 pm, clopidogrel lactose said:

clopidogrel lactose

clopidogrel lactose

April 19, 2024 at 3:14 pm, ivermectin 5 mg said:

ivermectin 5 mg

ivermectin 5 mg

April 19, 2024 at 3:28 pm, does robaxin show up on a drug test said:

does robaxin show up on a drug test

does robaxin show up on a drug test

April 19, 2024 at 6:23 pm, what does tizanidine treat said:

what does tizanidine treat

what does tizanidine treat

May 13, 2024 at 5:06 am, sildenafil walgreens said:

sildenafil walgreens

sildenafil walgreens

May 13, 2024 at 6:43 am, sildenafil alcohol said:

sildenafil alcohol

sildenafil alcohol

May 13, 2024 at 9:47 am, vardenafil (levitra) said:

vardenafil (levitra)

vardenafil (levitra)

May 17, 2024 at 5:48 am, sildenafil india purchase said:

sildenafil india purchase

sildenafil india purchase

May 17, 2024 at 8:29 am, lilly tadalafil said:

lilly tadalafil

lilly tadalafil

May 17, 2024 at 11:04 am, stromectol 3 mg tablet price said:

stromectol 3 mg tablet price

stromectol 3 mg tablet price

May 17, 2024 at 3:58 pm, ivermectin generic name said:

ivermectin generic name

ivermectin generic name

May 17, 2024 at 6:08 pm, stromectol buy uk said:

stromectol buy uk

stromectol buy uk

May 18, 2024 at 1:41 am, snovitra 20 mg vardenafil said:

snovitra 20 mg vardenafil

snovitra 20 mg vardenafil

May 18, 2024 at 11:40 am, stromectol xr said:

stromectol xr

stromectol xr

Comments are closed.

share

Read also

See all
Homemade sports drink: 100% natural and delicious
Making your own sports drink at home is easy on the wallet, convenient, and better for your health. Plus, you probably already have everything you need to stir up a refreshing rehydrating drink! What are electrolytes? Sports drinks and rehydration solutions are often advertised as having electrolytes. But what role do electrolytes play when it […]
How to enjoy your sparkling water?
Calorie-free, plain or flavoured: the many faces of sparkling water To stay hydrated while enjoying life to its fullest, nothing beats Eska sparkling water. Calorie-free, plain or flavoured, our water is perfect for any occasion and is the perfect alternative to still water. Here’s how to enjoy it as often as you want. Ready for some […]
Is sparkling water good for your health?
6 frequently asked questions Everyone knows that hydration is essential to good health. While the virtues of still water are well known, where does sparkling water stand? Is it as good for your health, or is it hiding something? Are all sparkling waters the same? We’ll take a closer look at these questions and help […]