How to hydrate properly when working out

Exercise is a big part of staying fit and healthy. As you move your body and work up a sweat, it’s important to keep yourself hydrated. Whether you’re at the gym, on a bike ride, or heading out for a run, having access to fresh water is essential — but did you know that the water bottle you choose can make a difference to your hydration levels?

Let’s take a look at how filtered water, in particular, can be a great addition to your workout. We’ll cover general advice on hydrating when working out and explore the best sports water bottles for keeping you refreshed.

Why hydration matters during exercise

Drinking plenty of water is vital for day-to-day wellbeing, but when exercising, it’s even more important to keep yourself topped up with fluids. According to NHS guidelines, we should generally aim for 6-8 glasses of water a day but, as we’ll explore in more depth shortly, you should drink more when exercising.

When working out, your heart rate increases, raising your body temperature. Sweating is the body’s way to keep cool, but it also leads to a loss of fluids. Along with water, sweat contains all-important salts, which can lead to an imbalance of electrolytes. When low in electrolytes, you may find yourself feeling dizzy and fatigued. 

If dehydrated when working out, you may also experience muscle cramps and find your overall performance decreases. Proper hydration can ultimately lead to better comfort, healthy bodily functions, and more effective workouts — so make sure you always have a sports water bottle handy.

How much water should you drink before, during, and after a workout?

The best way to hydrate when exercising is to consider your water intake before and after the workout as well as during.

• Pre-workout hydration: If you start exercising when already dehydrated, you begin your workout on a back foot, which can quickly lead to overheating and tiredness. The British Heart Foundation recommends drinking 400ml–600ml around 2 to 3 hours before you exercise.
• Staying hydrated while exercising: As you workout, it’s best to drink small amounts of water regularly — don’t wait until you feel thirsty. The exact amount of water needed will depend on the intensity of your workout and the temperature (you’ll need more on a hot, sunny day). However, as a general guideline, we suggest sipping 150ml–300ml every 15 to 20 minutes.
• Topping up your fluids post-workout: After finishing your workout (remembering to include the all-important cool down!) it’s essential to replenish your fluids. Depending on the intensity of the exercise you’ve completed, aim to drink around 500ml to 1L of water.

It is possible to overhydrate, so sip slowly and don’t rush to guzzle down a huge amount in one go.

What makes filtered water better than regular tap water?

The type of water you re-hydrate with is just as important as the amount. Did you know that tap water can be packed with all kinds of impurities, including chlorine, bacteria, and heavy metal traces? 

Filtered water takes these nasties out of the equation, leaving you with pure, fresh hydration. At Pure Clear Filters, we use an advanced filtration system that removes over 99.9% of bacteria, viruses, microplastics, and more.

Learn more about the differences between tap and filtered water.

Is filtered water really better for exercise?

So, what does the lack of impurities mean for workout hydration? For a start, filtered water often tastes better than tap, which can encourage you to keep sipping! This means you’re more likely to get the hydration you need. 

Plus, filtered water often removes anything harmful but retains a level of essential minerals, such as calcium and magnesium, which can be beneficial as you exercise. 

Why filtered water bottles are ideal for the gym

At home, it’s fast and convenient to fill up a glass or water bottle from the tap. While it’s possible to get water filter jugs and tap fixtures, that doesn’t help so much when out and about. 

A filtered water bottle is the perfect solution for staying hydrated with pure water at the gym. All you need to do is add tap water, and the clever technology filters it as you sip.

Here are the benefits:

• Portability: There’s no need to rely on pre-packaged bottled water to ensure your hydration is filtered. You can simply fill up your bottle on the go and enjoy filtered water with every sip.
• Eco-friendliness: You can reuse your water filter bottle again and again, reducing the need for single-use plastic. Each Pure Clear filter saves the equivalent of 400 plastic bottles!
• Health-first approach: With a filtered water bottle, you can feel confident knowing you’re getting all the benefits of H₂O without any hidden impurities. The result? Cleaner, fresher water every time.

Wondering what type of filter bottle to choose for your workouts? We recommend 

Our Pure Clear Active Water Bottle, which is available in grey, blue, or pink. It’s robust yet lightweight, with a capacity of 769ml — ideal for any workout.

Are filtered bottles good for outdoor workouts as well?

Absolutely, filtered water bottles are perfect for running, cycling, and any other outdoor exercise activity. They allow you to filter any water source so you can enjoy fresh hydration wherever you go.

Key features to look for in a gym-friendly filter bottle

No matter what type of workout you’re planning, there are a few essential features to look for in a filtered water bottle so you can train without any hassle.

1. A leak-proof design: The last thing you want is for your water bottle to leak all over your towel or fresh set of clothes in your gym bag. Look for a leak-proof design that will keep your belongings dry and your body hydrated. 
2. Easy to grip and carry: Portability is another key aspect for any gym water bottle. You’ll need to be able to move it easily around the space as you access different equipment. If you’re running, cycling, or hiking, you’ll also want a handy way to carry your bottle while being able to reach it easily. Consider a bottle with a carrying clip, like our Pure Explore Water Filter Bottle. This one also has a soft, flexible body so you can pack it down into a bag once empty.
3. High capacity: You’ll need different levels of hydration depending on your workout type. If you’re planning a long training session or are likely to get very sweaty, go for a water bottle that can hold plenty of liquid. We have 1L Pure Explore water bottles that will make sure you have access to plenty of hydration before requiring a top-up.
4. Lightweight, BPA-free material: Water naturally adds weight, so it’s helpful to choose a water bottle made from lightweight materials to minimise how much you have to carry. A big reason to avoid single-use plastic bottles is the harmful chemical BPA (Bisphenol-A) which can leach from the bottle. Although many steps have been taken to remove BPA from bottles in the UK, some do contain traces. 
5. All Pure Clear Filter bottles are BPA-free: Built-in straw or flip-cap for quick sipping. You’ll notice that many dedicated sports water bottles have a straw or flip cap so you don’t need to fuss with unscrewing the lid. Flip caps and straws let you freely sip as you exercise, whether you’re on a treadmill, crosstrainer, or resting between sets. 

How to incorporate filtered water into your gym routine

It’s easy to make the switch from tap or pre-packaged water to filter water bottles and embrace pure hydration within your gym routine. 

1. Before you head out to the gym, fill up your Pure Clear bottle from the tap.
2. Make sure your filter bottle is easily accessible throughout your gym session.
3. Fill up from the gym taps as needed while you exercise.
4. Top it up again after your work-out so you can continue your post-exercise hydration.

How often should I replace my filter bottle?

With a Pure Clear filter bottle, you can enjoy up to 200 litres of fresh water from each filter cartridge. We recommend changing the filter at this point (or roughly every two months). We also offer a filter recycling programme so you can dispose of the cartridges in a responsible, eco-conscious way.

You can use the external bottles for up to 12 months.

Hydration tips based on your workout type

We briefly mentioned that you’ll need access to different levels of water depending on the type of workout you’re planning. Here are some tips to make sure you have the hydration you need, no matter the exercise. 

Cardio

When running, cycling, or doing high intensity interval training (HIIT), you’ll usually have a higher heart rate which can lead you to sweat more. Make sure you take small sips of water frequently throughout the workout. 

Strength training

When using weights or other strength equipment, it’s best to drink water during your rest periods rather than during your sets. Keep it consistent, making sure to drink small amounts during each rest.

Yoga and pilates

This sort of exercise works your core, and drinking lots of water all at once can cause bloating or cramps. Aim to take small, regular sips during any breaks. 

Outdoor workouts

Remember to carry plenty of water when exercising outside, especially on hot days — try our 2L Water Hydration Bladder for hands-free sipping.

If you’re out in rural areas, clean water supplies may be limited. The good news is that you can use Pure Clear products to filter natural water sources!

It can be a wise move to pack a Pure Clear Life Filter Straw to transform streams and other water sources into tasty, fresh hydration without worrying about waterborne diseases, silt, or parasites.

Filtered water vs. sports drinks: What’s best?

Sports drinks are designed to replenish essential nutrients after working out. However, they often tend to be high in sugar and calories.

For the most part, filtered water is the ideal hydration option for workouts that last 90 minutes or under. If you plan a particularly long, high intensity workout, you might wish to include a sports drink alongside your water intake.

Can I use Pure Clear bottles for electrolytes too?

Effective water filters remove all impurities but this means they also take away some naturally-occurring electrolytes. 

With this in mind, you can use a Pure Clear water bottle without the filter to benefit from an electrolyte powder or solution but the filter will make the mixture less effective.

Find the best water bottle for your gym workouts 

Staying topped up with clean, fresh water is essential for any workout, and with a filtered water bottle, you can benefit from all the good stuff, with none of the nasties. 

A reusable filter water bottle from Pure Clear is a practical choice when at the gym or on the go so you can get the hydration you need for a more comfortable and effective workout. It’s also an eco-friendly alternative to pre-packaged bottled water. 

Browse our full range of filtered water bottles and stay hydrated the smarter way.