Before, During, and After Exercise
Every time you exercise, you lose water and electrolytes through sweat. Make sure to drink water before you engage in any physical activity for that hydration reserve; and take breaks in between to drink water and replenish any lost fluids. Even right after you exercise, your body still continues to burn energy for a while before it slowly goes back to its resting stage. So depending on how intense you work out, you will need to hydrate more or less than others.
And although there are no exact rules on how much water your should drink during physical activities, the American Council on Exercise suggests the following basic guidelines before, during, and after exercise.
- 17 to 20 oz. 2 to 3 hours before workout
- 8 oz. 20 to 30 minutes before or during warm up
- 7 to10 oz. every 10 to 20 minutes during exercise.
- 8 oz. no more than 30 minutes after you exercise.