Proper hydration is crucial for optimal athletic performance and recovery. Here's what you need to know about staying hydrated during exercise.
Pre-Workout Hydration
Drink 16-20 ounces of water 2-3 hours before exercise, and another 8 ounces 20-30 minutes before starting your workout.
During Exercise
For workouts longer than 60 minutes, aim to drink 7-10 ounces every 10-20 minutes. For shorter workouts, water is usually sufficient.
Post-Workout Recovery
After exercise, replace fluids lost through sweat. A good rule of thumb is to drink 16-24 ounces of water for every pound lost during exercise.
Listen to Your Body
Pay attention to thirst cues and monitor your hydration levels. Using a tracking app can help you maintain optimal hydration for peak performance. It's also important to recognize signs of dehydration, especially during and after exercise, so you can address it quickly.
To determine your specific hydration needs, check out our water intake calculator or read our comprehensive guide on daily water intake by age, weight, and activity level.