Main Menu
Latest Blog Entry
User login
Water intake for athletes: Body weight chart
How much water should I drink during exercise?
I hope the table below is useful to the all the athletes we train. It outlines the quantity of water that athletes should be consuming in a normal resting day and training days, with different amount of fluid intake dependent on number of hours training.
The continued coaching cycle, of planning, doing and reflecting, every good coach does it but the question I ask myself is “what do I do with the reflection, and feedback I gain from others?” I gained some valuable feedback from other coaches, after presenting a piece on hydration and fluid intake to the South West Talent Group.
I have now put into action the feedback I received.
Read our full guide to eating before competing
Fluid intake for Athletes (litres) |
|||||
Hours of Exercise |
|||||
Body Weight in KG | 0 | 1 | 2 | 3 | 4 |
40 | 1.4 | 2 | 2.5 | 3.2 | 3.8 |
50 | 1.7 | 2.3 | 2.9 | 3.5 | 4.1 |
60 | 1.9 | 2.5 | 3.1 | 3.8 | 4.3 |
70 | 2.3 | 2.9 | 3.5 | 4.1 | 4.7 |
80 | 2.6 | 3.2 | 3.8 | 4.4 | 5 |
90 | 3 | 3.5 | 4.1 | 4.8 | 5.3 |
100 | 3.3 | 3.9 | 4.5 | 5.1 | 5.7 |
Client Testimonials
I had the pleasure (I think !) of working with James for a year or so focused on getting my Triathlon times down. Its amazing what was achieved in the space of an hour before work. What stood out for me is the constant variation of exercises and his ability to set the difficulties levels just right. His sense of humour and competitive spirit always helped when my energy levels were not quite there. I can attribute his structured training to my eventual success competing in the World Triathlon championships (age group) in Hamburg.
More
Comments
[…] and fuel intake within 15mins post exercise. main meal within 2 hours. 1.5 litres of water for every kg lost or for every hour of exercise (depending on climatic […]
[…] working hard becoming bullet proof and quicker we sat down to look at hydration. With so many options available to us (sports drinks, water, energy drinks), we took away the […]
[…] The recommended amount of water to be consumed is 2 litres per day, plus 1 litre per hour of exercise. If you exercise for 3 hours then you need 5 litres for that day (see chart here). […]