Are you one of those people who waits until you are thirsty to drink water? If you are, then remember that when you feel thirst, you are already on your way to dehydration. The risk of dehydration is doubled while working out and tripled if you are working out outdoors in the sun or inside in too much heat. It is important to drink water before, during and after your workout. During exercise, water helps to regulate body temperature, lubricates joints and transports nutrients and wastes throughout the body. Dehydration causes the heart to work harder to circulate blood. the decrease in blood volume causes dizziness, fatigue and muscle cramps. Here are the recommendations for hydration:

Hydration Before Exercise

  • Drink about 15-20 fl oz, 2-3 hours before exercise
  • Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.

Hydration After Exercise

  • Weigh yourself before and after exercise and replace fluid losses.
  • Drink 20-24 fl oz water for every 1 lb lost.
  • Consume a 4:1 ratio of carbohydrates to proteins within the 2 hours after exercise to replenish glycogen stores.

There is such a thing as water intoxication from drinking too much water which causes a low concentration of sodium in the blood, causing a medical emergency. It is less common than dehydration, so grab that water bottle before you go.