How much water should I drink during the day?

Drinking fluids throughout the day is already important for normal sport inactive people, because it is considered that in the event of loss of only 1% -2% of liquid, we feel a decline in performance of the brain and muscles. We should daily enter at least 2 - 2.5 liters of fluid.

For the beginning, try to write down the amount of fluid you drink throughout the day, because this will eventually become a habit for you. How to calculate how much fluid we have lost during training? You simply weight yourself before and after training. It is even better if you do this more than once, and then calculate the average, because the result will be more accurate. The difference in weight is equal to the amount we need to replace. Gram or two lost fat in this case is negligible.
For an athlete the most important condition is before, during and after exercise. Namely:

• The last hour or two before an intensive training an athlete should consume 0.5 liters of fluid as this allows for better hydration
• During exercise you should drink moderately every 15-20 minutes (at the time of the game the time difference is bigger)
• Immediately after an intense workout (first 15- 25 minutes) the Athlete should replace the lost carbohydrates and electrolytes (most easily by drinking a rehydration drink)
• During the three hours after an intense workout drink more than you should according to the calculations. In the event of a loss of 1 liter, drink 1.5 to 2 liters of fluid. In this time, it is important to replace the lost minerals.