How to Properly Hydrate Before, During and After Exercise

Whether you’re a marathon runner or a casual jogger, you probably know that the right amount of hydration is important for your health—and for your performance. However, that doesn’t mean we all know exactly how to get it right. If you’re not getting enough fluid before exercise or during it, you risk an imbalance of minerals in your body, as well as muscle cramps and fatigue. A lack of fluid also slows down your digestion, making it harder for your body to recover from the activity once it ends. 

On the other hand, if you’re getting too much fluid before activity or drinking with no intention to sweat, you run the risk of gastrointestinal distress and even hyponatremia (low sodium levels) as a result. Here we answer everything you need to know about hydrating before and after every type of exercise—including running, yoga and more—so that you can give it your all when you start sweating instead of worrying about drinking enough water.

Why Is Hydration Important? 

Hydration is important for general health and athletic performance. Getting the right amount of water and electrolytes helps with the prevention of muscle cramps, fatigue and an imbalance of minerals in your body.

How Much Water You Need to Drink

The first step to drinking enough water is figuring out your own "enough point." For most adults, the National Healthcare Guidelines recommend 14 cups (3 liters) of fluid per day, while the Centers for Disease Control and Prevention recommends 8 cups per day. However, this amount is only an average and your needs will vary depending on your age, activity level and other factors. 

If you're exercising regularly, your body can lose several liters of water through sweat during a workout, depending on effort level and, temperature. One common method for measuring how much water you need is to weigh yourself before and after working out. If you were fully hydrated and 150 lbs before the workout, then weighed yourself after and were 149 lbs, you'd need to drink 16 ounces of water to replenish the lost fluid. Every pound of water lost is an additional 16 ounces you'll need to drink.

The Importance of Electrolytes

Electrolytes are minerals that help your body regulate itself and maintain a healthy balance. They help your vital organs and muscles absorb fluid, providing energy by passing through cell membranes and ensuring your central nervous system operates at peak performance during an exercise session. 

For many amateur athletes, the problem can be that even with eating nutrient-rich foods and consuming enough water, their diet doesn't have enough electrolytes. One way to tell if you're lacking in this area is if in the hours after exercising (and properly eating and hydrating with water alone), you still get muscle spasms, feel lethargic or experience headaches. If this is the case, you can salt your food with Himalayan salt or use an electrolyte drink like Nuun (which is one of the most popular options and a team favorite) to meet your needs before working out.

Hydrating Before Exercise

Up to 2/3 of your sweat losses can be replaced with water, so it's important to safeguard against dehydration by taking in extra fluid before you exercise. You can do this by drinking from the time you wake up until 30 minutes before exercising. Another is to drink 16 ounces of water four hours before exercising and then another 16 ounces as soon as you leave the house for a run. 

Whatever the method, the goal is to be fully hydrated before starting exercise, so you're not in "water debt" after. An easy way to tell if you're hydrated before working out is by checking your pee color. If your pee is clear, you're in the clear.

Hydrating During Exercise

Thirst is a great indicator of how much water your body needs, but studies have shown that hydrating during exercise based on thirst alone can lead to dehydration. However, if you feel thirsty you know it's time to drink. You can also set a goal of taking a few sips every 5 minutes. For gym-goers, bringing a water bottle while you hit the weights is key. For runners, you can explore either a handheld water bottle or running backpack. 

Hydrating After Exercise

After exercising, you need to consume both water and electrolytes, like sodium, magnesium and potassium, to replace the minerals and fluids your body loses during exercise. This is because when you lose fluid, you need to replenish that same amount of fluid, plus an additional amount of minerals in order for your body to function properly. The best way to do this is by consuming a sports drink or supplement with electrolytes after activity. There are many options out there, from Gatorade to Nuun to coconut water gel — just make sure you don’t choose a product without electrolytes if you want it to be effective.

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References

What are electrolytes? Cedars. (n.d.). Retrieved September 22, 2022, from https://www.cedars-sinai.org/blog/electrolytes.html

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