How much should you drink during exercise, and how can dehydration and hyponatraemia be avoided?

Doctor’s answer

Fluid intake should reflect sweat loss, temperature, exercise duration, and individual tolerance. After long sessions, body-weight change can help estimate replacement needs. Avoid forcing large amounts of fluid over a short period, and consider electrolytes during prolonged exercise with heavy sweating. Headache, nausea, confusion, or severe weakness requires immediate assessment.

This content is for education. Diagnosis, treatment, and rehabilitation require an individual assessment by a sports medicine specialist.