Staying properly hydrated during exercise is key – not just for performance, but for your health.
Here’s a breakdown of the best hydration strategies, drink options, and common mistakes to avoid while working out.
Listen to your thirst
There’s no universal amount of water to drink during exercise. Instead, follow the “drink to thirst” rule. If you’re thirsty, sip.
Overcompensating can be just as problematic as under-hydrating.
Calculate your sweat rate
If you want to get technical, weigh yourself before and after a workout to measure fluid loss.
This can help you figure out exactly how much water you need. A simple guideline: if you lose a quart of sweat in an hour, drink about 8 ounces every 15 minutes.
Don’t overhydrate
Yes, too much water is a thing. Drinking excessive amounts- especially without replacing lost sodium – can lead to a serious condition called hyponatremia.
Symptoms include confusion, fatigue, muscle cramps, and in extreme cases, seizures or coma.
Start hydrating long before your workout
Don’t wait until you’re mid-run to grab your water bottle. Begin hydrating 1.5 to 2 hours before a big workout, especially for endurance events like marathons.
This gives your body time to absorb and distribute the fluids.
Drink while you exercise
Rehydrating post-workout is important, but don’t forget to sip throughout your exercise too.
Drinking small amounts consistently helps you avoid “digging a hydration hole” that you’ll need to climb out of later.
Water is usually enough
Unless you’re doing extreme endurance training, water is your go-to drink.
It helps regulate your temperature, cushion your joints, and move nutrients through your body. For the average workout, plain water is usually all you need.
Chocolate milk
If you’ve just wrapped up a long, grueling workout (think 3+ hours), chocolate milk can be an ideal recovery drink.
It replaces electrolytes like sodium and calcium, while the carbs and protein help replenish energy and repair muscle tissue.
Sports drinks
Sports drinks are often marketed as essential, but they’re really only needed if you’re sweating heavily for extended periods.
They provide electrolytes and energy, but for light to moderate exercise, they’re often unnecessary.
You don’t have to drink milk
Some people feel heavy or sluggish when they drink milk around workout time. If that’s you, skip it.
Alternatives like coconut water or electrolyte-rich foods (like bananas and tofu) can be just as effective, especially when paired with regular hydration.
Carbs and protein matter post-workout
After intense workouts, fluids aren’t the only priority – nutrition is too. You need both carbs and protein to refuel and recover.
A good post-exercise drink will have about three times more carbs than protein, like flavored milk or a protein shake with fruit.
This article is based on information from Health.com.