Whether you dance, run, hike, downward dog, or lift to workout, you need to stay hydrated. A workout without proper hydration can be dangerous, and you may not have the energy to give one hundred percent effort, minimizing your results. Nobody wants that! When you exercise, you sweat (you knew that), and your body needs water to replace everything it’s losing.

With so much information out there it can be tough to figure out just how much you should drink during a workout, and all too often we forget to even take a sip! Two hours before exercising, drink 18-20 ounces of regular water. About 30 minutes prior to beginning your workout, drink 8 of those 20 ounces. Aim for 7-10 ounces of fluids every 10-20 minutes during your workout. While water is typically always best, sports drinks can be beneficial during workouts that last longer than 60 minutes. Be sure to replenish your body after your workout too, with at least 8 ounces of water within 30 minutes of completing your workout.

Now that you are up to date on just how much water it takes to stay hydrated, let’s make it easy and exciting! These tips will help you stay hydrated during your workout and give you some great ideas on how to hydrate with things a bit more exciting than plain water.

  1. The song rule.

    It can be easy to lose track of time during a great workout. To hold yourself accountable for your hydration without thinking too much about it, take a drink after every 4 songs on your pump up playlist. This will add up to the recommended 10-20 minute drink breaks recommended during exercise, without you having to divert too much attention away from your killer workout!

  2. Try sipping on coconut water.

    Coconut water is one of the most hydrating liquids – it boasts the benefits of regular drinking water plus added vitamins, minerals, and electrolytes. With so many flavor varieties – pineapple, chocolate, and more – coconut water is an uber-hydrating option that can mix up your typical water bottle. Coconut water can be especially beneficial during long duration workouts – think over an hour – since your body will need to replenish lost electrolytes from so much hard work and sweat!

  3. Eat up!

    Snacking on fruits like bananas during a long workout can replenish your electrolytes without going for sugary, artificially flavored sports drinks. You can also reach for water-dense fruits like watermelon or apples to hydrate your body. Be cautious with fruits and experiment with what works for your body and what doesn’t. Because of the natural sugars in fruits, some may upset your stomach more than others. While some people are more sensitive to this than others, it’s wise to start with a small amount or bite of the fruit and allowing your body to digest before continuing with your replenishing snack.

  4. Pack up!

    Hydration packs are perfect for hikes, long walks, or long distance training runs. These backpack type water bottles strap onto your back with an easily accessible straw near your shoulder area. When you’re on the go these hydration packs are a great option to keep your body hydrated while keeping your hands free. Plus, with your water on your back it’s difficult to forget to take a swig!

  5. When life gives you lemons…add them to your water!

    Adding a few slices of lemon to your water bottle will add some flavor and freshen up that plain old H2O. Simply changing it up a bit can make you look forward to drinking your water, as opposed to forgetting to take a sip during a great workout.

  6. Set an alarm.

    Simply setting a few alarms on your phone, iPod, or MP3 player during your workout can remind you to keep tabs on your hydration status. Set a reminder to go off every 20 minutes during your workout if you are in the gym or outdoors. Of course, if you’re in a quiet yoga class be courteous and keep your alarms silent!

Now that you know everything there is to proper hydration and the most delicious ways to stay cool and hydrated, get out there and get moving! Just be sure to use some of these tips to replace what’s lost during that butt-kicking workout of yours!

Manon McGovern

Manon McGovern, creator of The Traveling Trainer, is a fitness and weight management specialist who loves sharing her passion for a healthy lifestyle. She studied Exercise Science at The Ohio State University and started personal training and teaching group exercise classes to introduce herself into the fitness world. She enjoys personal training and teaching Yoga, Spinning, KickBoxing, and strength classes. Now working... Read More

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