How to Stay Hydrated During a Workout

To minimize the debilitating effects of dehydration during exercise, the American College of Sports Medicine (ACSM) recommends a series of steps. Staying hydrated during long bike rides, hikes and weight-resistance workouts is crucial to higher peak performance - and continued health.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Bottled Water
• Sports Drinks
• Water Bottles

1. Drink liquid early. Take in 16 oz. of fluid 2 hours before you exercise.
2. Drink liquid often. Take in about 5 to 8 oz. every 15 to 20 minutes; this gives your body a chance to absorb a constant flow of liquid.
3. Add sports mixes containing carbohydrates and electrolytes to your liquids, especially when exercising for more than 1 hour.
4. Keep the liquids within the 60 to 70 degree range for easier absorption.
5. Keep drinks accessible when exercising. Store all fluids in easy-to-use containers that can be opened without disrupting your exercise.
6. Drink after working out to compensate for the fluid your body loses during exercise.

Tips & Warnings

• Try to drink liquids before you feel thirsty (at which point your body is about 2 percent dehydrated). For peak muscle performance and greater energy in your workouts, drink early and often.
• Drink enough liquid to replace the weight your body loses during a workout.
• As a general guideline, drink about 1 quart or liter per hour during warm-to-hot days, and remember to drink continually during the workout.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before working out. This information is not intended as a substitute for professional medical advice or treatment.