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Drink enough while exercising on vacation

Are you going on vacation, but you want to continue exercising? Then it's important that you drink enough during your exercise. Especially when you're going to exercise in high temperatures. But how much should you drink and how do you check whether you've drunk enough?


We give you 5 handy tips:

1.         Drink at least 1.5 to 2 liters of water per day

Do you keep track of how much water you drink each day? In general it is recommended to drink 1.5 to 2 liters of water per day. Note: this does not mean that it is bad to drink more than 2 liters of water.

Is it very hot at your vacation destination? Then it's wise to drink more. 2 liters of water is about the minimum. Not everyone experiences a thirsty feeling as quickly. So, especially in warm weather, don't wait until you are thirsty, but drink some water regularly.

2.         Look at the color of your urine

Is the color of your urine light? Good, then your fluid reserves are well filled. You don't need to drink extra from what you would normally drink.

3.         Drinking while exercising

How much you need to drink during exercise depends on the weather and how much you sweat. But in general we advise you to drink at least 500 ml/hour during exercise.

Is it very hot at your vacation address or are you going to exercise for a few hours? Then you lose more fluid and it's good to drink more, up to a liter per hour. This way you keep your fluid balance at the right level.  

4.         Sports drink or water

Choose between isotonic (sports drink) and hypotonic drinks (such as water). Isotonic drinks contain carbohydrates (4% to 8%) and salt. The carbohydrates provide energy and hydration. The salt helps with hydration. Hypotonic drinks contain less than 4% carbohydrates and are important for hydration.

5.         The scale

Do you have a scale at your hotel or residence? Weigh yourself before and after exercise. Are you lighter after exercise? That's partly because you've lost moisture. If your weight loss is less than two percent of your body weight, you have been drinking enough.