How Much Water You Should Drink Before, During And After Exercise

How Much Water You Should Drink Before, During, and After Exercise

Staying hydrated is essential for your health, particularly when you're working out and possibly losing a lot of water through sweat. This infographic from Greatist and CamelBak take the mystery out of how much water you need to drink, depending on the kind of exercise you do and other factors.

As the graphic points out, general guidelines are to drink 17 to 20 ounces (500-600ml) of water 2 to 3 hours before exercising, another 8 ounces (250ml) glass during your warm-up (or 20 to 30 minutes before exercising), 7 to 10 ounces (200-300ml) every 10 to 20 minutes during exercise, and 8 ounces (250ml) of water within 30 minutes after exercising. Yes, that's a lot of water!

How much you need to drink, however, depends on your age, gender, height, weight, exercise intensity, and how long you exercise. People who sweat a lot may need to drink more. The graphic includes example water amounts for men and women and several other hydration tips. For a more accurate calculation, check out CamelBak's Hydration Calculator (which takes into account the colour of your pee). Instead of water, though, may I suggest a glass of low-fat chocolate milk for your post-exercise drink?

Here's the full graphic:

How Much Water You Should Drink Before, During, and After Exercise

How Much Water Should You Drink While Exercising? [Greatist]


    Goddamn imperial units.....

      +1 (or +0.8562 imperial agreement points )

      Went straight to comments - couldn't be bothered converting...ruins the flow

    Instead of Chocolate milk have a protein shake. Less calories and fat and more protein.

    Ounces... really?? What the hell does that even mean? Like most, I went straight to the comments for the complaints department.

    You guys are certainly out of touch with this.

    Over 95% of the world use the metric system.

    Please also get away from the incorrect use of dates.

Join the discussion!

Trending Stories Right Now