Things You'll Need:
- Plastic water bottle with lid
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Step 1
Hydrate before you exercise. Proper hydration leads to greater endurance and stamina and may also help to prevent heat exhaustion and muscle fatigue. Drink up to 20 oz. of water 3 hours before you hit the gym or the track. Drink another 6 to 8 oz. of water 20 minutes before your workout.
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Step 2
Fill up a water bottle and take it with you to the gym. Figure on 4 to 6 oz. of water for every 15 minutes you exercise.
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Step 3
Switch to a sports drink if you plan on working out for more than 40 minutes. Look for a sports drink that contains salt or sodium, as these drinks tend to absorb into the bloodstream faster than drinks without sodium. Check the label and avoid drinks that contain more than 8 percent carbohydrates.
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Step 4
Weigh yourself immediately after you finish your workout. The difference between your starting weight and your ending weight determines how much fluid you've lost. Drink 8 oz. of fluids after you workout and then replace the rest of the fluid throughout the day. If you want to stay hydrated, drink 8 to 10 oz. of water or sports drink for every pound you've shed.
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Step 5
Use an online hydration calculator like the one at IBWA to determine how much water you need to consume when you work out or throughout a normal day (see Resources below). Enter your weight and determine the intensity level of your workout to get the most accurate calculation. Keep in mind, everyone has different hydration needs, depending on how hard they work out, how much they sweat and their fitness levels.
