Hydration Hacks: How to Stay Fueled Before, During, and After Exercise
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Did you know losing just 2% of your body water can hurt your workout performance? Staying hydrated is crucial before, during, and after exercise to avoid fatigue, cramping, and serious risks like heat stroke. Here's a quick breakdown of what you need to know:
- Pre-Workout: Start hydrating 4 hours before exercise. Drink 17–24 oz of water 2–3 hours before, then 8–16 oz 15 minutes before.
- During Exercise: Sip 4–8 oz every 15–20 minutes. For workouts over 60 minutes, include electrolytes to replace lost minerals.
- Post-Workout: Rehydrate by drinking 24 oz of water for every pound of weight lost during exercise. Add salty snacks or electrolyte drinks for better recovery.
Key Tip: Don’t wait until you’re thirsty - it’s a sign you’re already dehydrated. Keep fluids and electrolytes balanced to stay at your best.
For more details, including hydration strategies for different workout intensities and climates, keep reading.
How to Properly Hydrate & How Much Water to Drink Each Day
How Hydration Works During Exercise
To perform your best during exercise, your body needs the right mix of water and electrolytes. Sweat causes you to lose both, with regular workouts leading to up to 2 quarts of sweat per hour, and intense endurance activities reaching up to 3 quarts per hour . Maintaining this balance is essential to avoid dehydration and performance dips.
Electrolytes and Their Role
Electrolytes are minerals that carry electrical charges in your body. They’re key for muscle contractions, nerve function, and keeping your fluid levels in check. Here’s a breakdown of how some main electrolytes help during exercise :
| Electrolyte | Function During Exercise |
|---|---|
| Sodium | Helps maintain fluid levels and supports nutrient absorption |
| Potassium | Keeps heart function steady and regulates fluid balance |
| Magnesium | Converts nutrients into energy and aids muscle function |
| Calcium | Controls muscle contractions and nerve signals |
"In terms of sports hydration, when we're talking about electrolytes, we're mainly talking about salt, plain and simple"
A good sports drink should have around 200 milligrams of salt per 16-ounce serving. Hydration powders can also be a convenient way to get these electrolytes in tasty flavors.
Recognizing Dehydration
"If you're thirsty, it's too late - you're already dehydrated"
Here are some early signs to watch for:
- Dark yellow urine (it should look pale, like lemonade)
- Trouble concentrating or coordinating movements
- Lower energy or intensity than usual
- Muscle cramps or unexpected fatigue
Even losing just 2% of your body weight in fluids can hurt your performance . To stay hydrated, weigh yourself before and after workouts. For every pound lost, drink about 24 ounces of fluid .
The Danger of Overhydration
"When we say, 'staying hydrated,' what that really means is maintaining a good balance of fluids in the body to help support our normal physiologic functions. That involves not just drinking water, but also balancing that intake with the appropriate amount of electrolytes so that your body can perform its proper functions"
Drinking too much plain water can throw off your body’s balance. Keep water intake under one liter per hour and add electrolytes for longer workouts. Follow these tips:
- For workouts under an hour, drink 4–8 ounces of water every 15–20 minutes, depending on thirst.
- For sessions lasting over an hour, include electrolytes in your hydration plan.
- For intense workouts over two hours, consider using sports drinks or electrolyte supplements .
Pre-Workout Hydration Guide
When to Drink
Start hydrating early - about 4 hours before your workout . Here's a simple guide to follow:
- 4 hours before: Begin drinking fluids.
- 2 hours before: Consume 17–20 ounces of water .
- 15 minutes before: Add another 8–16 ounces .
"Two hours before your workout, try to drink at least 2 to 3 cups of fluid, which can be a mix of water and electrolytes, such as a sports drink." – Roxana Ehsani, MS, RD, CSSD, Miami-based board-certified sports dietitian
If you exercise in the morning, planning ahead is key:
"This isn't always realistic for morning exercisers however, so if that's when you have time to train, hydrating well the day before is more important for you"
To make the most of your hydration, consider adding electrolytes to your routine.
Adding Electrolyte Drinks
Electrolytes can make a big difference.
"Research shows that having a little bit of sodium in your hydration can help you absorb that fluid better while you're exercising"
Ellexir's Pure Hydration line offers options tailored to different workout times:
| Flavor | Key Benefit | Ideal For |
|---|---|---|
| Matcha Green Tea | Natural energy boost | Morning workouts |
| Passion Fruit | Balanced electrolytes | Mid-day sessions |
| Peach Mango | Enhanced hydration | Afternoon training |
| Lychee | Complete mineral blend | Any time |
To fine-tune your hydration, keep an eye on your body's signals.
Finding the Right Amount
The amount of fluid you need depends on how intense your workout is and how much you sweat. If your urine isn't pale, increase your fluid intake 2 hours before exercising . Weighing yourself before and after a workout can help track fluid loss.
General daily fluid recommendations:
- Women: 91 ounces (11 cups)
- Men: 125 ounces (15 cups)
For electrolyte drinks, aim for 35–200 mg of sodium per 8 ounces . Ellexir's Hydration+ line fits these guidelines perfectly.
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Hydration During Workouts
Keeping up with your fluid intake during exercise is key to staying at your best. After prepping with pre-workout hydration, staying consistent with drinking fluids while you work out can make a big difference.
How Much Should You Drink?
Your hydration needs depend on how long and how hard you're working out. A good rule of thumb is to drink 4 to 8 ounces of fluid every 15 to 20 minutes during exercise .
| Activity Type | Duration | Recommended Fluid Intake | Type of Drink |
|---|---|---|---|
| Light Exercise | Under 60 min | 16–24 oz/hour | Water |
| Moderate Exercise | 60–90 min | 24–32 oz/hour | Water with electrolytes |
| Intense/Extended | Over 90 min | 32+ oz/hour | Sports drink |
Even losing just 2% of your body weight through dehydration can hurt your performance . If you’re someone who sweats a lot, you might need up to 32 ounces every 30 minutes, especially in hot weather . For longer workouts, drinks with added electrolytes and carbs become even more important.
Sports Drinks for Longer Workouts
When your workout lasts over an hour, plain water might not cut it. Sports drinks can help replenish electrolytes and carbs. As sports dietitian Roxana Ehsani explains:
"If you're exercising for longer than an hour, it's an intense activity, or the weather is very hot or humid, you will also need electrolytes and a source of carbohydrates."
Ellexir’s Hydration+ line offers options tailored for intense sessions, with flavors like lychee and yuzu:
| Flavor | Description | Best For |
|---|---|---|
| Lychee | Tropical and flavorful | High-intensity training |
| Yuzu | Zesty and refreshing | Endurance workouts |
For extended workouts, aim for drinks that supply 300–600 milligrams of sodium per hour .
Tips to Stay Hydrated
Make hydration easy with these simple tricks:
- Set drink reminders on your fitness watch.
- Mark time intervals on your water bottle.
- Take small sips every 5–10 minutes instead of big gulps.
- Use a hydration pack during outdoor workouts or place water bottles along your route.
- Keep your water bottle within reach during gym sessions.
Monitor your hydration by checking your urine color - it should stay pale yellow. If you’re sweating heavily or exercising in hot weather, increase your fluid intake and consider switching to an electrolyte drink like Ellexir’s Hydration+ to replace the 500 to 1,500 milligrams of sodium lost per hour .
Post-Workout Hydration Steps
Rehydrating after exercise is essential to replace the fluids and electrolytes you lose during your workout. It’s the final step in ensuring your body recovers properly, building on your hydration efforts before and during exercise.
Measuring Water Loss
To figure out how much water you’ve lost, subtract your weight after exercise from your weight before exercise, then add the amount of fluid you drank during the workout. For instance, if you started at 150 lbs, ended at 149 lbs, and drank 16 oz of water, your total fluid loss would be about 32 oz. Aim to replace 125–150% of this loss over the next 4–6 hours . This simple calculation helps you customize your rehydration plan.
Combining Fluids and Food
Pairing fluids with nutrient-rich foods can speed up recovery and restore electrolyte balance.
| Recovery Drink | Best With | Why It Helps |
|---|---|---|
| Water | Salty snacks | Improves fluid retention |
| Ellexir Post-Workout Recovery | Fruits like oranges or watermelon | Delivers protein and electrolytes |
| Chocolate milk | Trail mix | Provides a mix of protein, carbs, and minerals |
"Without rehydrating post-exercise, we run the risk of muscle cramping and even the risk of passing out and larger medical issues"
Recovery Drink Tips
Ellexir's Post-Workout Recovery in Watermelon Gummy flavor ($48.00) is a blend of protein and electrolytes designed to aid recovery. Here’s how to use it effectively:
- Drink it within 15–60 minutes after finishing your workout.
- Mix with 16–20 oz of cold water.
- Sip slowly to allow your body to absorb it.
For high-intensity workouts where you lose more than 2 quarts of fluid per hour , consider combining Pure Hydration and Post-Workout Recovery powders. This combo helps replenish electrolytes while providing protein to support muscle recovery.
"Choose a drink based on how much salt you lose in your sweat, which differs from person to person"
Salt loss varies widely, from 200 to 2,000 mg per liter of sweat . Pick recovery drinks with sodium levels that match your needs to ensure effective rehydration.
Building Your Hydration Plan
Weather and Climate Tips
Your water needs change depending on the temperature and humidity levels. For example, during hot weather (above 85°F), your body can lose as much as 10 liters of water while exercising .
| Weather Condition | Strategy and Recommended Product |
|---|---|
| Hot (85°F+) | Drink 20 oz of water per hour + Ellexir Pure Hydration Passion Fruit |
| Cold (Below 40°F) | Sip 16 oz of warm fluids per hour + Ellexir Pure Hydration Matcha |
| Humid (70%+) | Add 4–6 oz every 15 minutes + Ellexir Hydration+ Honeydew |
"Every day, we lose water through sweating. This can range from 500 ml per day while resting in a cool environment to 10 liters per day during exercise in the heat."
– David Richardson, Fitness Trainer
Water and Electrolyte Mix
Hydration isn't just about water - it's about balance. For workouts lasting over 60 minutes, opt for drinks containing 6–8% carbohydrates and electrolytes . Studies show that a carbohydrate-protein beverage can improve fluid retention by 40% compared to drinking plain water .
For Short Workouts (under 60 minutes):
- Stick to plain water or Ellexir Pure Hydration.
- Consume 4–8 oz every 15–20 minutes .
For Longer Workouts (over 60 minutes):
- Use Ellexir Hydration+ with electrolytes.
- Drink 3–8 oz every 10–20 minutes .
Daily Hydration Schedule
Consistency is key when it comes to staying hydrated. Follow this simple schedule:
- Morning: Start your day with 16–20 oz of water within 30 minutes of waking up.
- During Exercise: Drink 4–8 oz every 15–20 minutes. Afterward, replace each pound lost with 3 cups of fluid .
- Evening: Keep water nearby for gradual rehydration before bed.
"If you're thirsty, it's too late - you're already dehydrated."
– Sarah Eby, MD, PhD, Sports Medicine Specialist, Mass General Brigham
A quick tip: Check your urine color throughout the day - pale yellow is a good sign you're hydrated . Adjust your fluid intake based on your activity level, the weather, and your personal needs. By sticking to these habits, you can easily work hydration into your routine and support better recovery.
Summary
Staying hydrated is essential for every phase of your workout. Research highlights that losing just 2% of your body water can greatly reduce your performance capacity .
| Workout Phase | Hydration Guidelines |
|---|---|
| Pre-Exercise | Drink 17–24 oz of fluid 2–3 hours before, plus 8–16 oz 15 minutes before starting. |
| During Exercise | Consume 16–32 oz per hour, adjusting for workout intensity and environmental factors. |
| Post-Exercise | Rehydrate with 24 oz of water for every pound of weight lost. |
(Source: )
For shorter workouts, Ellexir Pure Hydration offers a convenient option with flavors like Matcha Green Tea and Passion Fruit. For longer or more intense sessions, Ellexir Hydration+ in Honeydew or Guava Berry provides additional electrolytes to keep you focused and replenished.
Hydration isn’t just about drinking water - it’s about maintaining the right balance of fluids and electrolytes. Athletes can lose up to 1,500 milligrams of sodium per hour through sweat . Using electrolyte-enhanced options, such as Ellexir's hydration powders, can help replace these lost minerals and keep your performance at its best.
Follow the hydration strategies above to monitor fluid loss and stay replenished during every stage of your workout routine.
