For example, if a pound athlete loses three pounds during a workout or competition, their ability to perform at peak performance due to dehydration is reduced. Proper fluid replenishment is the key to preventing dehydration and reducing the risk of heat injury in athletes engaged in training and competition.

The best way to prevent dehydration is to maintain body fluid levels by consuming plenty of fluids before, during, and after a workout or competition.

Often, athletes do not realize that they are losing body fluids or that they are impacting their performance through dehydration. Athletes who are not sure how much fluid to drink can monitor hydration using two helpful techniques:.

Many times athletes wait to drink until they are thirsty. Thirst is not an accurate indicator of how much fluid an athlete has lost. Athletes who wait to replenish body fluids until feeling thirsty are already dehydrated.

As a matter of fact, most individuals do not become thirsty until more than 2 percent of body weight is lost. Waiting until you are thirsty can affect your performance. When athletes only drink enough to quench their thirst, they may still be dehydrated. For best results, keep a bottle of fluid available when working out and drink as often as desired, ideally every minutes.

Table 12 lists guidelines for fluid replacement from the National Athletic Trainers Association, the Academy of Nutrition and Dietetics, and the American College of Sports Medicine.

It appears that athletes who consume a sports drink can maintain blood glucose levels at a time when muscle glycogen stores are diminished.

This allows carbohydrate utilization and energy production to continue at high rates. Research has also shown that mouth rinses with carbohydrates can improve performance at rates similar to ingestion.

Beverages containing more than one kind of sugar i. glucose and fructose can increase carbohydrate absorption rates because each sugar is absorbed via different channels.

The ingestion of sodium during exercise may help with maintenance or restoration of plasma volume during exercise and recovery. The consumption of sports drinks containing sodium helps retain water in the body and aids in hydration by increasing the absorption of fluid from the intestines into the muscles.

Recent research has suggested that a percent carbohydrate sport drink with at least mg of sodium per 8 ounce serving empties from the stomach just as fast as plain water. Endurance activities lasting longer than three hours may require as much as mg of sodium per 8 ounce serving.

There has been concern by parents, coaches, and athletes that sports drinks may contain too much sodium. However, many fluid replacement drinks are low in sodium. An 8 ounce serving of a fluid replacement drink can have a sodium content similar to that of a cup of reduced fat milk.

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Skip to main content. Keeping active. Home Keeping active. Exercise - the low-down on hydration. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. What hydration means What dehydration means Sweat and dehydration What to drink when exercising What not to drink when exercising How much to drink after exercising Where to get help.

Drink water instead External Link , Kidney Health Australia. Staying hydrated — staying healthy External Link , , American Heart Association. Fluids in sport External Link , Sports Dietitians Australia.

Keeping hydrated for exercise External Link , , Bupa, UK. Give feedback about this page. Ramin Modabber, MD , orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Insitute in Los Angeles and Medical Director and Chief Medical Officer for the Amgen Tour of California.

Also, endurance events vary in duration and intensity of activity, temperature, humidity, access to fluids, and more, so each of these can play a role, Dr.

Modabber adds. So, the overall picture must be considered. This is why hydration guidelines for athletes rely on individual measures so that you can make relevant, individual decisions regarding water and electrolyte intake.

Specifically, both the ISSN and ACSM break down an athlete's hydration guidelines into three separate categories including pre-hydration consuming fluids before exercise , fluid intake during exercise, and rehydration post-exercise.

By paying attention to all three categories, you're reducing the likelihood of experiencing dehydration during or following an athletic event which could lead to reduced performance or related health concerns.

To determine your own needs, there are two primary ways to gauge hydration status. These include the pee test as well as pre- and post-exercise weigh-ins. Using these two measures, you can apply the other guidelines for fluid intake set out by the ACSM and ISSN to help you stay well-hydrated for exercise performance and health.

Just keep in mind that for athletes and active individuals, thirst isn't an appropriate way to gauge whether you should be consuming more fluids. Thirst is a late response to dehydration, especially for the elderly.

The color of your urine is a good indicator of your hydration status. If you're peeing frequently and the color is clear or almost-clear, you're well-hydrated.

If you're not peeing regularly and, when you do, it's dark or a highly-concentrated yellow, you're most assuredly at least somewhat dehydrated.

It's particularly important to be well-hydrated before starting exercise, which is why pre-hydration is critical to performance. It's also an important part of the next step—the pre-exercise weigh-in—as this helps determine post-exercise fluid intake needs. If you're well-hydrated before exercise, weighing in before your workout or event, and then again after your workout, enables you to use the change in weight to determine your rehydration needs following your workout or event.

First and foremost, it's important to remember that the water intake needs for athletes exceed those of an inactive person. And the needs you have on days you exercise will exceed those on days you don't.

By getting a general idea of what you should be drinking on a day when you're not exercising, you can then add to the baseline amount of water for the days you're breaking a sweat.

According to research on fluid intake requirements, the average amount of fluids that a man needs to consume to maintain hydration levels with minimal activity is about 3. Of course these numbers are averages, and don't account for personal differences or environmental factors.

But they should be the baseline levels of water consumption to shoot for, before adjusting for exercise. Then, when calculating your specific water-intake needs, you should use the pee test and the pre- and post-workout weigh-ins to get a good idea of how much additional water you should be drinking.

Remember that in addition to drinking water and other fluids, fruits and vegetables are considered hydrating foods.

These foods have high levels of water content which help contribute to your daily water needs. Just keep in mind, these foods are great for bolstering basic hydration, but you shouldn't rely on them for post-workout rehydration in place of water, particularly on days when you really push yourself.

A combination of water, food, and if necessary, electrolyte-containing drinks will help you rehydrate post-workout. If it is tough to determine a strict set of fluid intake parameters. But it can be even more challenging to determine if you're drinking enough fluids based on your fitness routine.

By following standard pre-hydration guidelines, and using a combination of the pee test and exercise weigh-ins, you can get a pretty good feel for the amounts of fluid you should be consuming before, during, and after exercise.

Then, based on specific conditions like a very hot day or a particularly strenuous workout , you can make adjustments, as needed. A high-quality reusable water bottle can help you keep track of your consumption.

Here are some additional guidelines on when and how to hydrate. The ACSM's guidelines are fairly general when it comes to drinking fluids before exercise.

They simply state that athletes should start drinking small amounts of water at least 4 hours before a bout of exercise with the goal of reaching "euhydration," or being appropriately hydrated, before exercise begins.

This amounts to about 5 to 7 milliliters per kilogram of weight. If you are dehydrated, you may need another 3 to 5 milliliters per kilogram of weight two hours prior to the event.

The recommendation goes as far as suggesting sodium-containing beverages to increase fluid intake and retention. The ISSN offers slightly more specific recommendations, suggesting that athletes consume milliliters of water or sports drink the night before a competition, milliliters upon waking, and another to milliliters roughly 30 minutes before exercise commences.

This, along with a normal eating schedule, should help you achieve optimal pre-exercise hydration. The problem is that based on activity, duration, intensity, and individual sweat rates and fluid needs, it's nearly impossible to offer a clear guideline.

Both organizations note that sweat rates for prolonged exercise can vary from 0. The ACSM suggests using pre- and post-workout weigh-ins to craft a personalized hydration plan over time based on your own typical fluid losses. For instance, if you weigh 2.

Another starting point recommendation is consuming 0. If you are running smaller bouts, closer to 0. ACSM also recommends consuming 30 to 60 grams of carbohydrates not to exceed 80 grams per hour along with some sodium and potassium.

The ISSN, on the other hand, states that athletes should plan to consume roughly 12 to 16 ounces of fluids every 5 to 15 minutes over the course of a workout. Those performing more intense workouts for longer periods of time, especially in hot or humid environments might consider using an insulated water bottle and should plan on drinking more fluids more frequently, with those performing less intense workouts in less challenging environments skewing toward less fluid consumption on a less frequent schedule.

Post-exercise rehydration comes down to replacing the fluids and electrolytes lost during exercise. This is where the pre- and post-exercise weigh-ins can come in handy. According to the ISSN, for every pound lost during exercise, you should consume 3 cups of water.

This doesn't need to be done all at once. Rather, it can be done steadily following your workout, with the goal of completing consumption before your next bout of exercise to ensure you've appropriately rehydrated.

The ACSM notes that if time permits, sticking to a normal eating and drinking schedule after your workout should be enough to restore euhydration. But if you have to rehydrate quickly say, in between basketball games during a tournament , drinking about 1. Thirst is not a dehydration barometer.

This is particularly true during long athletic events, where your fluid loss through sweat may outpace your body's response to flag for thirst.

Sodium helps control the amount of water in and around your cells. If you want more specific advice, you can make an appointment with our sports dietitian. We offer a variety of appointment types.

Learn more or call to schedule now. Skip Navigation Home News Room Blogs How to Hydrate as an Athlete. Print Share. How to Hydrate as an Athlete.

Check your urine. Note the amount and its color. It should be a light yellow, like lemonade, and not clear. Monitor your weight loss. If appropriate, you can weigh yourself before and after you play.

Weight loss during activity will generally only be from sweating. That can lead to dehydration and negatively affect how you play. How much fluid should you drink? Before exercise You may need to include fluids that contain sodium before starting exercise.

You would want to drink milliliters, or about ounces. ATTENTION : All content relating to nutrition herein should be considered general, non-clinical information and guidance. Kinesiology Sports Nutrition Menu Sports Nutrition Did you know?

Healthy vs. Unhealthy Hydration Fuel Up! Meal Planning Clean Eats Food Labels Athlete Resources Links FAQ Coaches' Corner. Hydration Possibly the most important nutritional intake substance for athletes is Water. The American Council on Exercise ACE recommends these tips for athletes regarding water and additional fluid intake: Drink ounces of water two to three hours before the start of exercise Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up Drink ounces of fluid every 10 to 20 minutes during exercise Drink an additional 8 ounces of fluid within 30 minutes after exercising Drink ounces of fluid for every pound of body weight lost after exercise O n average, female athletes should consume about 16oz water bottles ~8.

Modabber ranked some of the most popular options based on "which get the job done, without including too much of what you don't necessarily need—especially sugars. Athletes need to be particularly conscientious about water intake levels, as well as electrolyte balance in order to help prevent dehydration.

By paying attention to the color and concentration of your urine, and doing pre- and post-workout weigh-ins, you can develop a pretty good idea of your personal water intake needs. But, if you're concerned about dehydration or you're unsure whether you're drinking enough water, consult with a sports dietitian or a healthcare provider that specializes in sports medicine to discuss whether you can get a more personalized assessment.

How much water an athlete needs depends greatly on the type of athlete in question, as well as the age, sex, and body composition of the athlete, intensity of the workout performed, and the environmental conditions where the exercise is taking place.

That said, in addition to a baseline requirement of roughly 8 to 12 cups of water per day, athletes should consume an additional 3 cups of water for each pound of weight lost during the course of an exercise routine.

Athletes should drink water consistently with the goal of urinating frequently with clear or almost-clear urine. Any water consumption above and beyond this barometer for euhydration could set an athlete up for hyponatremia —a condition associated with excess water intake without a simultaneous increase in electrolyte intake, resulting in a potentially life-threatening electrolyte imbalance.

An athlete shouldn't continue to force water consumption beyond what has been deemed appropriate for their personal needs. In addition to consistently drinking water throughout the day, athletes can also turn to other foods and liquids to help ensure they're staying hydrated. Fruit juices, smoothies, electrolyte drinks, and even fruits, vegetables, and water-based soups all contribute to total fluid intake.

Geological Survey. The water in you: water and the human body. Exercise and fluid replacement. Kerksick, C. et al. J Int Soc Sports Nutr 15, 38 National Academies Sciences, Engineering, and Medicine.

Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Sawka MN, Cheuvront SN, Kenefick RW. Hypohydration and human performance: impact of environment and physiological mechanisms. Sports Med. Bushman, B. Exercise in the Heat and Adequate Hydration.

ACSM Health Fitness J. DOI: Lopez, R. Exercise and Hydration: Individualizing Fluid Replacement Guidelines. Strength Conditioning J.

Shirreffs, S. Hydration in Sport and Exercise: Water, Sports Drinks and Other Drinks. Nutrition Bulletin. By Laura Williams Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

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