Hydrate to Elevate
Whether you're training, competing, or recovering, staying properly hydrated can make the difference between feeling tired, good, or great. This page is designed just for athletes like you—to help you understand how water fuels performance, prevents injury, and keeps your body performing at its peak. Let’s break down when to drink, how much you need, and the small habits that can lead to big results.
When? How much?
Before Exercise: Drink 16–20 oz of water 2–3 hours before activity. Then, drink 8 oz about 20 minutes before you start.
During Exercise: Aim for 7–10 oz every 10–20 minutes during intense training, especially in heat.
After Exercise: Weigh yourself before and after workouts. For every pound lost, drink about 20–24 oz of fluid to rehydrate fully.
Pro Tip: You don’t have to chug or force down water. Sip consistently throughout the day for better results.
What?
Water is perfect for most short-to-moderate workouts, especially under 60 minutes and aren’t high intensity.
Electrolyte drinks (like sports drinks, liquid IV, and electrolyte tablets) are helpful if you:
Sweat a lot
Exercise for 60+ minutes
Train in hot, humid conditions
Get cramps, lightheaded, or fatigued
Example Electrolyte Drink:
Mix 2 cups water, 1/8 tsp salt, 1 tbsp lemon juice, and 1 tsp honey.
Helpful Habits
Always carry around a 40 oz water bottle
Drink water before and during every meal to help the digestion process and absorb nutrients for recovery
Rehydrate after using the bathroom
Flavor your water naturally to keep things interesting and fun
Drink water 30 minutes before bed to ensure a more hydrated body during sleep
Make hydration part of the recovery process