How much to drink?
When it is very hot, it is important to drink a lot of water, at least 2 litres a day, even for those who do not play sports. Therefore, if you practice an aerobic sport, the water bottle is indispensable before, during and after the effort. So, if you go for a run, you can wear a hydration pack with a water bladder, a wrist water bottle or a fanny pack with a bottle holder.
Don’t wait until you’re thirsty to drink but hydrate regularly while exercising. It only takes one or two sips every 10 minutes to optimise the recovery phase, because not drinking at all can cause damage to muscle tissue levels and therefore the risk of injury is greater.
To find out if you’re dehydrated after running, check your urine: if it’s light yellow, it means you’re well hydrated.