Staying Hydrated
Amidst a Hot Summer

Amy Goodson, MS, RD, CSSD, LD

The Athlete's Scenario
“For my strength training and cardio workout at the gym, I take a water bottle with me and casually take a drink when I feel thirsty. My workout usually lasts anywhere from 1-2 hours and I sweat a lot. When I leave the gym, I am usually exhausted and never quite feel recovered for the next day’s workout. What, when, and how can I feel fully recovered before my next workout?”

The Solution
Ever had the same feeling as the athlete above? It could be because you are not taking in enough fluids throughout your workouts. Hydration is one of the “biggest players” with fatigue. When the body is not completely hydrated with fluids and electrolytes (sodium and potassium), muscles can become dehydrated, which in turn makes the entire body feel tired, can cause headaches and even make you feel nauseous. Thus, being hydrated is essential for hydrating your workout and recovering after!


Here are some tips to keep our bodies hydrated in and out of workout.

1. Begin exercise well-hydrated by drinking plenty of fluids throughout the day, and consume
    16-20 oz fluid 1-2 hours before the workout session

2. Replace sweat losses by drinking fluids during workout
    (*Recommendation: 5-10 oz every 15-20 minutes)
    • For a workout of low intensity and lasting no longer than 60 minutes, water is a good choice.
    • For a workout of greater intensity and longer than 60 minutes, a low-calorie sports drink is a good
     choice and can help replace electrolytes lost with the sweat.

3. Rehydrate 100 percent (16 oz fluid for every pound lost during workout) after exercise to replenish
    your body with all of the fluid and electrolytes lost through sweat. Your goal is for your urine to be
    pale yellow to clear in color.