Hydrate before, during, and after exercise

Intentional hydration around workouts replaces fluid lost through sweat and supports both performance and recovery. Needs vary by intensity, duration, body size, and climate.

Steps

1. Pre-hydrate: Drink 500-600 mL (17-20 oz) of water 2-3 hours before exercise, then another 200-300 mL about 20 minutes before starting.
2. Drink during exercise: Sip 200-300 mL (7-10 oz) every 10-20 minutes, especially for sessions over 30 minutes or in hot conditions.
3. Add electrolytes for long sessions: For exercise exceeding 60-90 minutes, an electrolyte drink helps replace sodium lost through sweat.
4. Rehydrate afterward: Drink about 1.5 L for every kilogram of body weight lost, consumed gradually over the following hours rather than all at once.

Tips

• Weigh yourself before and after exercise to estimate fluid loss
• Plain water is sufficient for most workouts under 60 minutes
• In extreme heat, increase intake and watch for signs of dehydration like dizziness or dark urine