Why Hydration Matters
Water makes up about 60% of your body weight and is essential for virtually every bodily function. During exercise, you lose water through sweat — even a 2% drop in body water can reduce physical performance by up to 25% and impair cognitive function.
How Much Should You Drink?
Before Exercise
Drink 500-600ml (17-20oz) of water 2-3 hours before exercise, then another 200-300ml (7-10oz) about 20 minutes before starting.
During Exercise
Aim for 150-250ml (5-8oz) every 15-20 minutes during activity. For walks under 60 minutes, water is sufficient. For longer sessions, consider adding electrolytes.
After Exercise
Drink 500-750ml (16-24oz) for every 0.5kg (1 pound) of body weight lost during exercise. Yes, this means weighing yourself before and after long sessions.
Signs of Dehydration
- Dark yellow urine (aim for pale straw color)
- Thirst (by the time you're thirsty, you're already mildly dehydrated)
- Headache during or after exercise
- Dizziness or lightheadedness
- Unusual fatigue or reduced performance
- Muscle cramps
A simple hydration test: check your urine color. Pale straw = well hydrated. Dark yellow = drink more. Clear = you might be overhydrating.
Electrolytes: When Do You Need Them?
For most Morld users doing 30-60 minute workouts or daily walks, plain water is enough. You need electrolyte supplementation when:
- Exercising for more than 90 minutes continuously
- Walking in hot/humid conditions
- You're a heavy sweater
- You notice white salt residue on your skin after exercise
Practical Tips for Walkers
Carry a water bottle on every walk. Use Morld's route planning to include water fountain stops. In hot weather, walk early morning or evening to reduce fluid loss. Make hydration as automatic as tracking your steps.
