Your body needs water to function properly. You need it to transport nutrients through your body, to help regulate body temperature, and to keep your joints lubricated. It can also help prevent muscle cramps and fatigue.

The average person needs to drink eight, 8oz glasses of water to stay hydrated for regular day-to-day activities. When you add exercise into the mix, you need even more. Working out has amazing benefits for your physical and mental health, but to stay hydrated you need to replenish your body properly before, during, and after a training session.

  • BEFOREIf you hit the gym, plan accordingly. Pack a water bottle and begin hydrating 2-3 hours before you start your sweat session. Aim for 17-20 ounces of water. When you get to the gym, or while you are warming up, try to drink another 8 ounces.
  • DURING – For every 10-20 minutes of exercise, drink another 7-10 ounces of water to keep your hydration up during your workout.
  • AFTER – For every 10-20 minutes of exercise, aim to drink another 7-10 ounces of water to stay properly hydrated. You should also drink at another 8 ounces in the 30 minutes immediately following your workout. If you are interested in measuring just how much water you lose through sweat, weigh yourself immediately before and after your training session. For every pound lost, aim to drink 16-24 ounces to replenish.

Sticking with water is usually fine but if your workout lasts longer than 1 hour, or you had an intense session, you also need to replenish your electrolytes. You can do that by choosing a sports drink – just be cautious of the added sugar and calories! If you are looking for a more natural option, opt for coconut water.