Losing just 2% of your body weight in sweat can noticeably reduce strength and endurance. In a Delhi-NCR summer, that can happen within one workout.
Your daily target
Water Intake Calculator
Open full tool →4L
Water per day
≈ 16 glasses of 250 ml
Before, during, after
- 2 hours before: 400–500 ml of water.
- During: a few sips every 10–15 minutes; about 500–750 ml per hour of training.
- After: drink steadily over the next hour. Nimbu pani with a pinch of salt or coconut water replaces electrolytes cheaply.
Signs you're under-drinking
- Dark yellow urine
- Headache or dizziness during sets
- Unusual cramps
- A sudden drop in performance
Quick quiz
What's a cheap, effective electrolyte drink after a sweaty session?
Our gym floor is fully air-conditioned, which helps — but you still need to drink.
