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Recommendations for hydration surrounding exercise (use a labeled blender bottle to make measurements easier)

• Prior to exercise: 14-22 oz of water (spread out over 2 hours prior)

• During exercise: 6-12 oz water +110mg sodium every 20 minutes

• Post exercise: 16-24 oz of water per 1lb lost during exercise

Disclaimers

• These recommendations are in addition to the 125oz and 91 oz of water that should be ingested each day. (Foods also contains some water)

• many people may already have a diet high in sodium adding addition sodium could be harmful

• Sweat rates and concentrations can differ between individuals working with a specialist in the field is recommended

References

Penney, S. (n.d.). Recommended daily water intake for health and performance. NASM. https://blog.nasm.org/nutrition/hydration-health-performance 

Perishable. (2024, April 8). Fluids and hydration. U.S. Anti-Doping Agency (USADA). https://www.usada.org/athletes/substances/nutrition/fluids-and-hydration/ 

Hydration guidelines - sports nutrition topics. (n.d.). https://www.nata.org/sites/default/files/hydration-guidelines_handout.pdf