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How Much Water Should You Drink During a Workout?

When we sweat, we lose water, so we, therefore, need to replenish the water and minerals that we have lost after a workout. But how much water should you be drinking during your workout to avoid dehydration?

Firstly, it's important to realize that water helps you to exercise efficiently and you need to be hydrated before you start working out—this helps avoid cramps and dizziness but also keeps you more alert. According to WebMD, Renee Melton, MS, RD, LD, and director of nutrition for Sensei, says you should drink between 15 to 20 ounces of water, one to two hours before you start working out.

Then 15 minutes before your workout you need to drink between 8 to 10 ounces of water, followed by 8 ounces at 15-minute intervals during your workout. However, this can be adjusted if you are sweating profusely or if it's a very intense workout.

But according to Bodybuilding, drinking too much water when exercising can have adverse effects because it causes the blood plasma to increase, while the sodium concentration decreases, which could lead to low blood sodium (hyponatremia). Side effects of hyponatremia include tissue damage and affect the functions of the muscle, heart, and brain. The author then suggests that it's best to only drink when you're actually thirsty, but agrees that a glass or two of water every 15 minutes is best when working out.

So, to answer the question that every active person wants answered? It seems the answer is generally one glass every 15 minutes, but you should also listen to your body and only drink when you're thirsty instead of chugging water—because there's nothing worse than that heavy feeling when you have a full stomach.

[Image via Shutterstock]

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