Drink up: Get hydrated and stay hydrated
Get tips to help you stay hydrated during physical activity.
It's important to drink water before, during and after physical activity. Water is essential to staying hydrated. You can become dehydrated if you don't drink enough. Read our tips on staying hydrated. We'll cover before, during, and after physical activity.
Dehydration
When the body loses too much water and other important fluids, it's called dehydration. This can happen more easily when you're doing physical activity.
Listen to your body. Be aware of the signs of dehydration. They include:
- Feeling tired
- Muscle cramps
- Dizziness
- Lightheadedness
Dehydration can be dangerous. It can also keep you from performing at your best. If you have any of these symptoms, stop and drink fluids right away.
Before exercise
The day before an event, drink extra water and fluids. This will keep you well hydrated. Drink at least 16 ounces of water two hours before an event. Five to ten minutes before start time, drink another eight ounces.
During exercise
Remember to also stay hydrated during your activity. Drink plenty of water when it's hot outside. Also drink plenty of water if you're doing a hard workout.
Have a water bottle with you. Take sips often to keep you hydrated. You need at least 8 to 10 ounces every 20 minutes.
After exercise
Time to rehydrate! Drink 16–24 ounces within one hour of completing physical activity.
Sports drinks
The type of drink you drink matters. Water is usually the best choice. It hydrates without adding sugar or calories.
Sports drinks are good for you if you work out hard for more than an hour. They put back the salts you lose when you sweat. For normal activity, water is the way to go.
