4 articles
Hydration is one of those topics where it's easy to mess up in both directions. Drink too little — you suffer. Drink too much — you suffer even more. Here's how to tell if something's off.
'Drink more water' is advice about as useful as 'run faster.' How much is more? A liter? Three? Let's calculate specifically.
Familiar situation: you're running your usual route, same pace, but heart rate is 15 beats higher. Legs feel heavy, breathing harder. Overtrained? Getting sick? Or is it simpler — and scarier?
How much do you really need to drink during training? Why do elite marathoners lose 10% of body weight and set records, while amateurs fear losing 2%? Let's dive into the science, myths, and formulas.