All tipsHydration
Hydration: how much water should you drink?
Simple rules to stay hydrated for training, focus and appetite control.
2 min read · Oct 19, 2026 · Alonia Bekele
A good starting point is around 30–35 ml per kg of body weight per day, plus extra on training days and in hot weather.
Check your urine colour: pale yellow is the goal. Keep a bottle with you and drink a glass of water before each meal.