How Much Water Do You Need to Drink When Exercising?

When you exercise, your body is at risk of dehydration. The problem with this condition is that it can be challenging to recognize when dehydrated. If left untreated, it can lead to serious health complications like muscle cramps and heat stroke. So how much water do you need? It depends on a few factors: 

The Duration of Your Workout

If you plan on exercising for a long time, getting the right amount of water in your system is essential. It's recommended that you drink 17-20 ounces (500-600 ml) before working out, 8 ounces (240 ml) every 10 minutes during your workout, and another 16 ounces (480 ml) after you're done. This way, your body is getting adequate hydration while mobile.

The Intensity of Your Workout

Sometimes, some workouts are more intense than others. For exercises that are just 30 minutes on the elliptical, they'll not require as much water as intense weight training or fast speed running on the treadmill. Keep an eye out for your body's needs — drink liquids as required by the intensity of your routine.

 A general rule is that when you sweat out more than one liter per hour, it's time to replenish your fluids with sports drinks or water (not soda). If you only perspire less than one liter per hour, drink enough to quench your thirst.

 For lower intensity workouts like walking or light yoga, 13-15 ounces per hour will suffice.

How Often You Exercise

If you are an athlete or work out every day, you will need more water than someone just trying to stay in shape. The more often you exercise, the more water you'll need to consume. Your body has naturally become used to workout conditions, so it's essential to keep up with the fluid intake or risk dehydration. Someone who doesn't work out as regularly still needs to keep water close by, but they most likely aren't getting into intense training.