Hydration During Exercise: Why Drinking Water Is Important!

Exercising is good for your body, your mind, and your mood. But whether you’re running, doing strength training, cycling, participating in an obstacle run, or smashing a HIIT session: without proper hydration, you won’t get far.

Drinking water may not be the most exciting part of your training, but it is definitely one of the most important. Yet many athletes forget this part of their preparation. They eat well, warm up properly… but often only drink when they feel thirsty. And by then, it’s actually already too late.

Why is hydration so important?

During exercise, your body loses fluid through sweat and faster breathing. Even with mild exertion, this can add up quickly. If you don’t replace the lost fluid, you may experience:

Muscles that tire more quickly
Less strength and endurance
A higher risk of cramps or injuries
Problems with concentration and coordination
Increased heart rate and body temperature

In other words: without enough water, exercising becomes harder, less enjoyable, and less safe.

How much and when should you drink?

Everyone is different, but these guidelines can help:

Before exercising:

1–2 hours before: drink 300–500 ml of water.
Don’t drink a lot all at once right before your workout, but spread out your intake.

During exercise:

If your workout lasts longer than 45 minutes, take small sips along the way.
For longer sessions or hot weather, consider using a sports drink with electrolytes.

After exercising:

Drink at least 500 ml of water within an hour after your workout.
Optionally, eat something salty (like nuts or broth) to restore your salt balance.

In extreme heat: start hydrating early

When temperatures rise, you need to adjust your hydration strategy. You sweat more, lose salts faster, and your heart rate is higher. Waiting until just before your workout or race is really too late.

What to do in hot weather?

Start already a few days before your training or obstacle run by drinking extra water. Think 2 to 2.5 liters spread throughout the day.
Feel free to add a pinch of salt or electrolytes to one of your water bottles.
Avoid alcohol and caffeine the evening before—they actually cause dehydration.
Eat watery foods like cucumber, watermelon, or oranges.

On the day itself, keep sipping small amounts. Don’t overdo it, but you want to send your body onto the course well prepared.

Proper hydration during Strong Viking

Obstacle runs demand the utmost from your body: strength, explosiveness, endurance, coordination, and perseverance. You lift, climb, sprint, dive, and stand knee-deep in mud—often longer than during a regular workout. Many Strong Viking events take place early in the summer, when temperatures can rise quite high. That’s why good hydration before, during, and after a Strong Viking run is essential:

Drink consciously more water already a few days in advance.
Use the water stations along the course, even if you’re not thirsty. During extreme heat, we ensure there are more refreshment points!
Refill your fluids immediately after finishing for faster recovery (and less muscle soreness).

Even on cool days, you lose a lot of fluid unnoticed, for example due to extra effort or because your body works harder to stay warm. So don’t be fooled by a fresh breeze or cloudy weather.

Hydrating during exercise is a must!

Drinking water seems simple, but it’s one of the most powerful tools you have as an athlete. It affects your performance, your safety, and your recovery. Whether you’re training for a marathon, working on your PR in the gym, or dragging yourself through a Strong Viking course: a hydrated body is always stronger.

So: