Staying Properly Hydrated While Working Out

Working out is great but if you’re not properly hydrated you could cause yourself my harm then good. According to doctors, you should drink…

  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
  • Drink 8 ounces of water no more than 30 minutes after you exercise.
    Please note that the amount of water depends on the how long and hard you workout.

Dehydration happens when you lose more fluid than you drink. When your body doesn’t have enough water, it can’t work properly. Dehydration can range from mild to severe. Symptoms of dehydration can include the following:

  • Dizziness or lightheaded feeling.
  • Nausea or vomiting.
  • Muscle cramps.
  • Dry mouth.
  • Lack of sweating.
  • Hard, fast heartbeat.

Symptoms of severe dehydration can include mental confusion, weakness, and loss of consciousness. You should get emergency medical attention immediately if you have any of these symptoms.

We encourage you to go work hard but make sure you’re properly hydrated!
If you’re ever experiencing any of these symptoms seek medical help immediately.


American Council on Exercise: Healthy Hydration

American Heart Association: Staying Hydrated – Staying Healthy

National Institutes of Health, MedlinePlus: Dehydration