Exercise Hydration: Before, During, and After a Workout

Before

• Drink a glass of water 30 to 60 minutes before training.
• Arrive prepared, not dehydrated and not over-full.

During

As a starting point, sip 150 to 250 mL every 15 to 20 minutes. Increase in hot conditions or when sweat rate is high. For long or intense sessions, a little sodium can help replace losses.

After

If you track weight, aim for roughly 1.5 L per kg body mass lost to rehydrate. Otherwise, sip until urine returns to pale straw.

Hydration is individual, so experiment and adjust.