BY: Lively Staff

April 20, 2018

How Much Hydration Do You Need Around Your Workouts?

Do you drink enough water each day? If you’re not sure and you’re exercising, here’s what you should know about getting enough water for your workouts.

water for working out

When’s the last time you consistently drank 8-10 glasses of water a day? If you’re not sure, you might be surprised to know that you need even more than that if you’re working out.

Not everyone thinks about drinking water. Sometimes the day can easily take you from your morning coffee to an energy drink for your workout to some wine at dinner. But nothing truly hydrates you for your day and exercise quite like water does. Your body can lose more than two cups of water per hour of exercise. That’s not including what you sweat out during the rest of the day. Do you know if you’re getting enough water for working out?

The first clue is to watch for signs of dehydration:

  • Dizziness
  • Fatigue
  • Fainting
  • Increased hunger
  • Headaches
  • Muscle cramps
  • Decreased sweat

Even if you show no obvious signs of dehydration, you could still be on your way. So, what is the right amount of water for working out? Here’s the hydration schedule you should be following:

Pre-Workout

Workout day or not, start every morning with an 8 oz. glass of water. After that, regardless of if you’re weightlifting or kickboxing, drink 8-16 oz. of water 1-2 hours before each workout. Stay ahead of the game no matter what type of workout it is!

water for working out

During Your Workout

Drink at least 8 oz. of water during workouts. If you’re doing an hour-long workout that involves endurance cardio, high-intensity intervals or hot yoga, drink double that. More extensive training, like that required for a marathon, requires multiple water breaks. Plus, if the weather is warmer or you sweat a lot, definitely come prepared.

After Your Workout

Walking out of a spin class drenched in sweat feels good, right? Just be sure to get adequate fluid replacement by testing your sweat rate. To find your sweat rate, weigh yourself before and after your workout. For every pound of weight you lose during the workout, replace it with an extra 16 oz. of water plus the amount of water you drank during exercise.

If you get dizzy or feel sluggish during exercise, carry a water bottle with you so you’ll always get enough water for your workouts. Word to the wise: If you’re thirsty, you’ve been dehydrated for a while!  


Lisa Payne is a freelance writer and editor specializing in health, fitness, and travel. She stems from a background in television, playwriting, and personal training. Always on the go, follow her on social media or check out her website at lisapaynefitness.com.

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