Hydration and Exercise: How to Stay Well-Fueled


Sweating it out during your workout? Don’t forget to bring your A-game when it comes to hydration. As your body moves, your heart pumps faster, your breathing deepens, and your muscles generate heat. All that activity and exertion means you’re losing more water through sweat which needs to be replaced. Staying properly hydrated before, during, and after exercise is essential to your performance, endurance, and recovery. If you head into a workout already dehydrated, you’re starting at a disadvantage and your body will struggle to keep up. But don’t worry, we’ve got you covered. Here are some key tips to staying well-fueled and hydrated so you can get the most from your exercise routine. Drink up! Your body will thank you.

The Importance of Hydration for Exercise Performance

Staying hydrated during exercise is key to your performance and health. Here are some tips to keep you well-fueled:

Water Hydration
Free water pouring close up photo public domain CC0 photo

Drink Plenty of Water

Aim for 6-8 ounces of water every 15-20 minutes of exercise. Your body loses a lot of water through sweat, so you need to replenish it. If you feel thirsty, you’re already dehydrated. Keep a water bottle with you and drink regularly.

Watch for Signs of Dehydration

Dehydration can sap your energy and cause dizziness or confusion. Some signs to watch for include:

  • Increased thirst
  • Dry mouth
  • Dizziness or lightheadedness
  • Dark urine

If you experience severe dehydration, stop exercising immediately and drink water and electrolyte solutions like sports drinks. Seek medical help if symptoms don’t improve.

Consider Sports Drinks

For high-intensity or endurance exercise lasting longer than 60-90 minutes, sports drinks can help replace electrolytes like sodium and potassium you lose in sweat. But water is fine for shorter or less intense workouts.

Eat Carbohydrates

Carbs are your body’s main fuel source during exercise. Eat carbs like whole grain toast, a banana or granola bar 1-2 hours before exercising. For longer sessions, consume 30-60 grams of carbs per hour.

Staying properly fueled and hydrated will keep you performing at your peak during exercise and help you feel your best. So drink up and enjoy your workout!

How Much Water You Need Before, During, and After Exercise

Staying properly hydrated is key to getting the most from your workout and avoiding fatigue or dizziness. As a general rule of thumb, you want to drink plenty of water before, during, and after exercise.

Guy Drinking Water For Hydration

Before Exercise

Drink 16-20 ounces of water 1-2 hours before your workout. This gives your body time to absorb the fluid. If you’re exercising first thing in the morning, have a glass of water as soon as you wake up.

During Exercise

Aim for 6-8 ounces of water every 15-20 minutes during exercise to replenish the fluids you’re sweating out. For high-intensity workouts, you may need to drink a bit more. Don’t wait until you feel thirsty, as that means you’re already dehydrated. Staying hydrated will keep your energy levels up and prevent overheating.

After Exercise

Drink 16-24 ounces of water within an hour after finishing your workout. This helps your body recover and replaces fluids lost during exercise. Adding a sports drink with sodium and potassium can also help restore electrolyte balance.

Staying hydrated is one of the simplest things you can do to boost your performance, increase your endurance, and feel better during and after exercise. Keep water on hand, and drink up for your health and training. Your body will thank you!

Tips for Staying Hydrated During Your Workouts

Staying hydrated during exercise is key to your performance and safety. Here are some tips to keep you well-fueled during your workouts:

  • Drink plenty of water throughout the day leading up to your workout. For every pound of body weight, aim for at least 1/2 to 2/3 of an ounce of water. For a 150-pound person, that’s 75 to 100 ounces of water per day.
  • Start drinking water 30 minutes before your workout. Aim for 8 to 16 ounces of water. This will give your body time to absorb the water and ensure you go into your workout properly hydrated.
  • Continue sipping water during your workout. Most experts recommend 6 to 12 ounces every 15 to 20 minutes. Look for signs you need to hydrate like increased thirst, dry mouth or dark yellow urine.
  • Drink water after your workout as well. Aim for another 8 to 16 ounces within 30 minutes after finishing your exercise routine. This helps replace the fluids you lost during your workout.
  • Pay attention to the color of your urine. Clear or light-colored urine is a good indicator you’re well hydrated. Dark yellow urine is a sign you need to drink more water.
  • For high-intensity or endurance exercise lasting more than 60 minutes, you may need an electrolyte drink in addition to water. Sports drinks, coconut water or diluted fruit juice can help replace electrolytes like sodium and potassium lost in sweat.

Staying on top of your hydration and fueling needs before, during and after exercise will keep you feeling your best, boost your performance and ensure safe workouts every time. Keep chugging that H2O and happy exercising!


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