Hydration and Exercise: What You Need to Know

Understand how hydration affects your workout performance and recovery, plus best practices for staying hydrated during physical activity.

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.

For workouts longer than 60 minutes, aim to drink 7-10 ounces every 10-20 minutes. For shorter workouts, water is usually sufficient.

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.

Pay attention to thirst cues and monitor your hydration levels. Using a tracking app can help you maintain optimal hydration for peak performance.