Hydration Basics for Training Sessions

Hydration plays a direct role in comfort, performance, and safety during exercise. As training time or intensity increases, fluid needs increase as well.

Under-hydration affects how the body responds to stress and how well it recovers afterward.

Losing even a small percentage of body weight through sweat reduces blood volume. When that happens, the heart works harder to circulate blood. This can lead to fatigue, dizziness, muscle cramping, or heat related illness.

Several conditions raise how much fluid you lose during exercise.

• Temperature. Heat increases sweat loss. Cold can increase fluid loss through respiration even when thirst feels low.

• Sweat rate. Some people sweat more than others. Heavier sweating increases dehydration risk. Weighing before and after training gives useful feedback.

• Duration and intensity. Longer or harder sessions require more frequent fluid intake.

Fluid needs vary by person. The guidelines below provide a starting point and should be adjusted based on response and conditions.

1. Before Exercise. 15 to 20 ounces of fluid 2 to 3 hours before training. 8 to 10 ounces 10 to 15 minutes before training

2. During Exercise. 8 to 10 ounces every 10 to 15 minutes. For sessions longer than 90 minutes, include a sports drink with low carbohydrate concentration.

3. After Exercise. Weigh before and after training. Replace fluid based on weight lost. 20 to 24 ounces of fluid for every pound lost.

Consistent hydration supports better training sessions and smoother recovery. Pay attention to how your body responds and adjust intake as needed based on environment and effort.

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