Marianne Timmer's Hydration Tip: Drink Before You Get Thirsty

Santé proudly co-sponsors Team Continu, the elite skating team led by Olympic champion Marianne Timmer. As a three-time gold medalist, Marianne shares proven daily fitness tips with Santé to help you perform at your best.

Marianne: 'Your body requires 1 to 1.5 liters of fluid daily for optimal function. Intense exercise, sweating, and sauna use demand even more to stay balanced.'

Water is fundamental to health—the human body is 55-65% water, supporting nutrient transport, temperature regulation, moisture balance, and vital processes. Beverages like coffee or alcohol can dehydrate you, so prioritize about eight glasses of water each day.

Drink before you get thirsty
In high-intensity sports, thirst often lags behind your needs. It signals fluid loss of about 2% of body weight, already harming performance. Train yourself to hydrate proactively. To recover lost fluids post-exercise, consume 1.5 times the amount sweated.

Did you know that…

• Green tea delivers a powerful blend of caffeine and antioxidants for sustained energy.
• Struggling to stay hydrated? Make it a habit to drink a glass of water after every bathroom visit—you'll hit your daily goal effortlessly.
• Caffeine sharpens reaction time and keeps you alert. It's the ideal brain boost, reaching your bloodstream in just four minutes.

Missed a tip? Read all the tips from Marianne Timmer.