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Lesson 4 of 5
Hydration and exercise
Direct answer: ICMR-NIN suggests about eight glasses, roughly two litres, of water a day including beverages, and says the need increases during vigorous physical activity and very hot weather because of water lost in sweat. Drink through the day, sip during longer sessions, and stop to rest if you feel unwell.
How do I know I need more?
Heavy sweating, heat and longer or vigorous sessions all raise needs.
What are warning signs during exercise?
ICMR-NIN lists shortness of breath, pain, nausea, vomiting and headache as signs your body needs rest.
Are buttermilk or coconut water OK?
ICMR-NIN names buttermilk, lemon water and tender coconut water as alternatives to synthetic drinks; people with some kidney or heart conditions should avoid coconut water, so ask your doctor.
FAQ
Do I need electrolyte drinks?
Ask a doctor or dietitian for long or intense training.
More on water?
Module 5, lesson 3.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 14, PDF pp. 106–107 / printed pp. 89–90; warning signs, Guideline 10, PDF p. 87 / printed p. 70
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Nutrition for an Active Life: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.