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Water During, Before or After Workout

Posted on February 15 2017

Dehydration can adversely affect the performance of any athlete, whether you are a professional or a regular individual doing workouts. Experts believe that by losing only 2% of your body weight in fluid, you can see the reduction of up to 25% in your performance. Therefore, it’s important that you keep yourself fully hydrated during your workout sessions, to get the best results from your workout and to give the best performance. Most people realize this decrease in performance due to lack of water intake, but they usually don’t know how much water they need to drink and at what intervals, before during or after workouts.

Should You Drink Water Before or After a Workout?

Although, there are several experts that have different opinions about the amount of water you should drink before, during and after workout sessions, but there are certain standards that are applicable to all. The details might differ according to the type of workout you are following.

Before Workout Session

You should keep your body hydrated throughout the day by taking adequate amount of water, but it’s important to provide your body with the right quantity of water as you approach your workout session. Therefore, you should drink nearly 15 to 20 ounces of water, nearly one to two hours before the workout session. However, as the time for workout approaches near you should again drink between eight to ten ounces of water.

During Workout Session

During the workout your body is bound to lose water through sweat and your breath. Therefore, starting your workout session after getting fully hydrated is must, but this doesn’t mean that you can reduce the importance of drinking water during the time you are exercising. You would start getting lethargic, dizzy, and the working of your muscles would deteriorate and our body would become more prone to problems like cramps. Therefore, during the workout sessions you should drink nearly eight ounces of water every 15 minutes.

After Workout Session

Water is an important lubricant in your body and works as a catalyst for most chemical reactions. Lack of water after the workout session could result in slower chemical reactions and thus effect the recovery of tissues. Therefore, to get better healing in your tissues, improve the speed of muscle recovery and keep functioning of the body at 100% you must provide proper hydration to your body after workouts.

To find the right amount of water to drink after workouts, you need to follow few simple steps. Measure your weight before the workout and after the workout session, find the amount of weight you have lost. For each pound, you lose during your workout session you should drink 16 to 20 ounces of water.


Several people prefer drinking sports drinks, which is a suitable alternative if you have to work-out for long durations. Most of the times water is the best way to keep your body hydrated. So, if you wanted to know how much water you should drink at what times in relation to your workout session, all your questions have been answered above.


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