Hydration Helps
You need to drink water before, during and after exercise to maintain a level of healthy hydration. Aim for 17 to 20 ounces a couple of hours before your workout and then 8 ounces 20 to 30 minutes before you start. When in motion, plan for 7 to 10 ounces for every 10 to 20 minutes of exercise and then cool down with 8 ounces within at least 30 minutes after a workout. Investing in a water bottle with measurement markings can help you ensure that you’re drinking enough.
Sports Specialties
If you’re going to be exercising for more than 60 minutes, a swig of water probably won’t cut it. That’s because your body loses sodium and potassium as well as water. This can lead to issues like confusion, muscle cramps and even water intoxication (too much water and not enough sodium in the body). While sports drinks are unnecessary for shorter workouts, long-distance running or sports games may require an electrolyte-based sports drink after an hour.
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