Pre-hydrate, sip during, and rehydrate after exercise

Drink 16-20 oz of water 2-3 hours before exercising, sip 7-10 oz every 10-20 minutes during your workout, and rehydrate fully afterward to replace fluid lost through sweat.

Why It Works

Physical activity increases fluid loss significantly. Starting well-hydrated prevents early fatigue, mid-workout sipping sustains performance, and post-exercise rehydration supports recovery. Waiting until you feel thirsty during exercise means you are already behind on fluids.

Tips

• Weigh yourself before and after exercise to estimate fluid loss -- drink slightly more than the weight difference
• For sessions under 60 minutes at moderate intensity, plain water is sufficient
• In hot conditions or during intense workouts over 60 minutes, consider adding electrolytes
• Avoid chugging large amounts at once; steady sipping is absorbed more effectively