At least two liters a day should be. You should definitely drink before sports ... There are plenty of myths about drinking. But which ones are really true?
For athletes, it is essential to ensure sufficient fluid intake. However, it is of little use to only drink water or sports drinks directly before sporting activities. It is better to drink plenty of fluids (at least two liters per day, more for athletes). If a special competition or intensive training is on the agenda, you should make sure to drink more than 36 hours beforehand.
Even though it is always advised to drink plenty of water, there is also a limit here that varies from individual to individual and depends on body size and metabolic rate factors. If more water is taken in than the kidneys can process, the electrolyte content in the blood drops, resulting in too low sodium content in the blood, so-called hyponatremia. The consequences are headaches, nausea, and tremors; in worse cases, epileptic seizures may occur. Therefore, listen to your body and do not senselessly supply it with vast amounts of water.
For the average recreational athlete, water is absolutely sufficient to keep the body hydrated. Special sports drinks only have advantages if the workout lasts longer than an hour, as the glucose that is often added provides additional energy and the electrolytes replace those lost during prolonged sweating. The taste of sports drinks also makes it easier for many people to drink more. If this is too expensive for you and you still don't feel like drinking water, you can conjure up a healthy refreshment with delicious cucumber water.
It is true that dedicated athletes should not wait to drink until they are thirsty (the body should always be hydrated during training or competition). However, for recreational athletes, it is quite sufficient to drink as soon as the body develops thirst.