THROUGHOUT THE DAY
Your goal should always be to stay hydrated throughout the day, regardless of when you work out. Make sure you’re hydrated before working out, when you will lose water faster through sweating.
Aim to drink 8-10 fl oz 15 minutes before you start your workout, and 8-10 fl oz every 15 minutes throughout your exercise routine. If you’re concerned about fluid loss from a high-intensity workout, weigh yourself after you’re done working out and replace fluids at a rate of 24 fl oz for every pound lost.
How much you should drink and what you use to rehydrate your body depends on how and where you exercise. Working out in high altitudes and in hot weather can substantially increase your need for fluids.
Endurance athletes may want to consider sports drinks for during their workouts, especially in hot or dry conditions. Water is sufficient for endurance activities that are less than 1 hour in length.
If you’re strength training, you can most likely stay hydrated with just water. However, replenishing your fluids with a drink that includes some protein can help your muscles grow and recover after a hard workout.
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