What Is In This Article:
- Hydration Before Endurance
- Hydration During Endurance
- Hydration After Endurance
- Additional Considerations
Hydration Before Endurance Exercise
- Hydrate Well: Drink about 16-20 ounces (0.5-0.6 liters) of water 2-3 hours before exercise.
- Top-Up: Consume another 8-10 ounces (0.2-0.3 liters) 20-30 minutes before starting your workout.
Hydration During Endurance Exercise
- Short Duration (<60 minutes): For activities lasting less than an hour, drinking 7-10 ounces (0.2-0.3 liters) of water every 10-20 minutes should suffice.
- Longer Duration (>60 minutes): If exercising for more than an hour, consider drinking a sports drink containing electrolytes in addition to water to replenish lost sodium and potassium.
Hydration After Endurance Exercise
- Rehydrate: For every pound (0.45 kg) of body weight lost during exercise, drink about 20-24 ounces (0.6-0.7 liters) of water.
- Electrolyte Balance: Consider consuming a drink with electrolytes if you’ve been sweating heavily to restore your body's mineral balance.