How to Hydrate Before, During and After Exercise

Feeling Thirsty?

Thirst is our main driver to drink, but we often don't feel thirsty until it's too late. Hydrate when you still feel good.

Why Dehydration Matters

Dehydration of just 2% can decrease performance by 6 – 7%.

Water or Sports Drinks?

Water is great for hydration, but for intense workouts or longer events, sports drinks are important too. Sports drinks replace electrolytes lost through sweat and provide carbohydrates for energy.

All About Electrolytes

Electrolytes are essential minerals, like sodium and potassium, that are vital for performance and fluid retention.

Eat salty foods or add a pinch of salt to a beverage to keep electrolyte levels up before, during and after exercise.

How to Keep Hydrated

• 4 Hours Before Exercise: 16 – 20 oz. of fluids
• 15 Min Before Exercise: 8 – 10 oz. of sports drink
• Every 15 Min During Exercise: 3 – 7 oz. of fluids