Best Water for Athletes

Hydration needs during exercise

An hour of moderate-to-hard training loses 0.5–1.5 liters of sweat — carrying 500–1,500 mg of sodium and meaningful magnesium and calcium. If you replace only the water, you dilute your blood sodium and the kidneys dump fluid faster than you absorb it. The result feels like "drinking but staying thirsty."

High-mineral waters replace both fluid and salt in one bottle, restoring proper hydration faster than plain water.

Key minerals for performance

• Sodium — drives fluid retention; the most heavily lost in sweat.
• Magnesium — muscle relaxation and cramp prevention.
• Calcium — muscle contraction.
• Bicarbonate — buffers lactic acid; reduces perceived effort at threshold.

Before workout

Pre-load fluid 1–2 hours before training with 400–600 ml of a moderate-mineral water (San Pellegrino, Badoit). Avoid extreme sodium pre-workout — it triggers thirst mid-session.

During workout

For sessions over 60 minutes in heat, sip 150–250 ml every 15–20 minutes. A flat or lightly carbonated mineral water (Evian, Gerolsteiner) is easier on the stomach than heavily carbonated water mid-effort.

Post workout

This is where high-mineral water shines. Gerolsteiner, Borjomi or Vichy Catalan replace electrolytes in their natural ratios and buffer post-exercise acidity with bicarbonate. See the dedicated recovery water guide →