Hydration and heat

These notes combine advice from 48 reviewed passages across 33 workouts.

Overview

Coach’s claim

Hydration is a working part of training. Water is drunk steadily through the workout, in portions, and the habit carries over to ordinary days too. [2] [17]

Water during training

Coach’s claim

Keep water within reach and drink plenty through the workout. Aim to finish about 1.5 to 2 liters during a workout. Take water during the breaks between intervals and drink periodically through the workout. [1] [5] [8] [14] [24] [28] [42]

Coach’s claim

When fluid intake has been low, drink more. Drink during training whenever you are losing a lot of water, and after hard effort rest briefly, catch your breath, and drink. Drink generously during training. [3] [4] [6] [7] [33] [43]

Coach’s claim

Do not skip the hydration part of the routine; it matters as much as stretching. Do not neglect water and vitamins. [19] [25]

How much to drink

Coach’s claim

Aim for at least two liters of water a day and try not to go below it. Drink plenty on normal days too, in proportion to what you ate the previous day. Start the day with a glass of water. [17] [30] [39] [40]

Coach’s claim

Spread water intake across the day instead of drinking a large volume at once. Hydrate without overfilling the stomach. [20] [23] [35]

Coach’s claim

Not drinking enough water can lead to headaches, and drinking plenty is said to relieve headaches and fatigue. [16] [29]

Heat and sweating

Coach’s claim

Substantial water loss is a concern during training. Water lost through sweating should be replaced, and drinking water restores the water the body has lost. [9] [27] [32]

Coach’s claim

Increase water intake after fluid loss to replenish it. [31]

Coach’s claim

When the body is taking in heat from outside, consuming cool things internally is said to balance it. Bikram-style practice is said to use extreme heat, and the heat itself is what tires the body. [13] [36]

Coach’s claim

When sweaty, avoid direct exposure to air conditioning or cold air. [34]

Cold water and old beliefs

Coach’s claim

Drinking water while sweaty, including cold water, is acceptable. Cold water is not considered a cause of illness, contrary to an old belief. [18] [37]

Restricting water

Coach’s claim

Some gymnasts deliberately drink very little water because they believe it causes muscle fullness or weight gain. [10]

Coach’s claim

Deliberately drinking very little water for weight control is a competition-specific practice and is not recommended for ordinary training. Severe water restriction before a competition is considered harmful. [9] [41]

Coach’s claim

Drinking water does not guarantee sweating; some people avoid drinking in the hope of sweating less. [11]

What to drink

Coach’s claim

Drink plain water; it is very important. [26]

Coach’s claim

Tap water is to be avoided. Sparkling mineral water with lemon is described as a refreshing drink and is said to be more beneficial. Drinking it after training is recommended. [15] [27]

Coach’s claim

Ayran is said to replace the salt lost through sweating and to provide about 2 grams of protein per 100 milliliters, nearly 20 grams per liter. Sirap is said to replenish the minerals lost through sweating. [21] [38]

Coach’s experience

In his own training, the coach sweats heavily in Dubai’s heat, changing two shirts within ten minutes, and he prefers training outdoors, where he sweats less. [12]

The coach notices he has drunk too little water when a headache starts. He used to drink tea and mineral water in equal parts and has been working to switch to plain water. [16] [26]

The coach has been drinking a lot of ayran lately, including before training. He sometimes uses instant chicken soup to take in fluids, even though he considers it not very good. [21] [22]

Sources

1. 2024-01-16, 793.3-806.9s

Workout: workout:2024-01-16

Passage: passage:2024-01-16:000214-000224

2. 2024-02-05, 1842.9-1856.4s

Workout: workout:2024-02-05

Passage: passage:2024-02-05:000759-000765

3. 2024-02-28, 3621.4-3622.8s

Workout: workout:2024-02-28

Passage: passage:2024-02-28:001254-001255

4. 2024-04-25, 1645.5-1650.0s

Workout: workout:2024-04-25

Passage: passage:2024-04-25:000484-000486

5. 2024-04-25, 2220.6-2222.5s

Workout: workout:2024-04-25

Passage: passage:2024-04-25:000746-000746

6. 2024-04-25, 2953.1-2963.6s

Workout: workout:2024-04-25

Passage: passage:2024-04-25:001087-001090

7. 2024-04-28, 2419.9-2423.2s

Workout: workout:2024-04-28

Passage: passage:2024-04-28:000872-000873

8. 2024-06-27, 4945.2-4952.4s

Workout: workout:2024-06-27

Passage: passage:2024-06-27:001823-001823

9. 2024-09-05, 2274.6-2299.5s

Workout: workout:2024-09-05

Passage: passage:2024-09-05:000805-000812

10. 2024-09-07, 2509.4-2530.2s

Workout: workout:2024-09-07

Passage: passage:2024-09-07:000919-000929

11. 2024-09-07, 2538.1-2557.2s

Workout: workout:2024-09-07

Passage: passage:2024-09-07:000934-000943

12. 2024-09-07, 2568.0-2585.4s

Workout: workout:2024-09-07

Passage: passage:2024-09-07:000948-000952

13. 2024-09-07, 3815.7-3828.1s

Workout: workout:2024-09-07

Passage: passage:2024-09-07:001397-001403

14. 2024-11-24, 1073.3-1074.4s

Workout: workout:2024-11-24

Passage: passage:2024-11-24:000339-000339

15. 2024-11-24, 4918.0-4936.6s

Workout: workout:2024-11-24

Passage: passage:2024-11-24:001606-001614

16. 2024-11-26, 2142.4-2157.0s

Workout: workout:2024-11-26

Passage: passage:2024-11-26:000674-000680

17. 2024-11-26, 3794.0-3798.1s

Workout: workout:2024-11-26

Passage: passage:2024-11-26:000990-000992

18. 2024-12-01, 472.6-481.7s

Workout: workout:2024-12-01

Passage: passage:2024-12-01:000148-000150

19. 2025-05-21, 5303.5-5306.2s

Workout: workout:2025-05-21

Passage: passage:2025-05-21:001850-001850

20. 2025-06-29, 1287.4-1290.1s

Workout: workout:2025-06-29

Passage: passage:2025-06-29:000405-000405

21. 2025-07-15, 2914.9-2946.5s

Workout: workout:2025-07-15

Passage: passage:2025-07-15:000724-000736

22. 2025-07-15, 3029.4-3036.4s

Workout: workout:2025-07-15

Passage: passage:2025-07-15:000779-000780

23. 2025-07-18, 840.7-844.4s

Workout: workout:2025-07-18

Passage: passage:2025-07-18:000156-000156

24. 2025-07-20, 1556.0-1556.7s

Workout: workout:2025-07-20

Passage: passage:2025-07-20:000328-000328

25. 2025-08-05, 3352.3-3360.0s

Workout: workout:2025-08-05

Passage: passage:2025-08-05:000714-000715

26. 2026-01-15, 4565.3-4587.1s

Workout: workout:2026-01-15

Passage: passage:2026-01-15:001181-001187

27. 2026-02-03, 4671.6-4683.7s

Workout: workout:2026-02-03

Passage: passage:2026-02-03:001178-001181

28. 2026-02-03, 4831.7-4836.0s

Workout: workout:2026-02-03

Passage: passage:2026-02-03:001206-001207

29. 2026-03-27, 2736.9-2744.0s

Workout: workout:2026-03-27

Passage: passage:2026-03-27:000693-000696

30. 2026-04-03, 4835.2-4840.9s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001037-001038

31. 2026-05-10, 3332.7-3339.1s

Workout: workout:2026-05-10

Passage: passage:2026-05-10:001048-001051

32. 2026-05-13, 1476.5-1479.2s

Workout: workout:2026-05-13

Passage: passage:2026-05-13:000502-000502

33. 2026-05-19, 2042.3-2048.7s

Workout: workout:2026-05-19

Passage: passage:2026-05-19:000530-000533

34. 2026-05-27, 3733.5-3743.7s

Workout: workout:2026-05-27

Passage: passage:2026-05-27:001183-001189

35. 2026-06-03, 3624.3-3658.7s

Workout: workout:2026-06-03

Passage: passage:2026-06-03:001310-001324

36. 2026-06-03, 3791.6-3800.6s

Workout: workout:2026-06-03

Passage: passage:2026-06-03:001371-001376

37. 2026-06-03, 4087.4-4098.1s

Workout: workout:2026-06-03

Passage: passage:2026-06-03:001480-001485

38. 2026-06-08, 421.3-428.8s

Workout: workout:2026-06-08

Passage: passage:2026-06-08:000158-000159

39. 2026-06-08, 3857.6-3868.4s

Workout: workout:2026-06-08

Passage: passage:2026-06-08:001212-001216

40. 2026-06-08, 3876.6-3881.0s

Workout: workout:2026-06-08

Passage: passage:2026-06-08:001221-001221

41. 2026-06-21, 2189.3-2264.0s

Workout: workout:2026-06-21

Passage: passage:2026-06-21:000758-000785

42. 2026-07-28, 2806.4-2808.1s

Workout: workout:2026-07-28

Passage: passage:2026-07-28:000762-000763

43. 2026-07-30, 3502.9-3517.9s

Workout: workout:2026-07-30

Passage: passage:2026-07-30:000859-000861