Water It Down

Proper Hydration Before, During and After Exercise

Water. It’s everywhere. It makes up 90% of our blood, over 50% of the rest of our body–and nearly 75% of the world itself, for that matter–so it stands to reason we need a lot of it. Just how much do you need to consume to maintain proper hydration?

If you’re not drinking enough water before, during and after your workout you could be risking serious health problems. Symptoms of dehydration include cramping and fatigue. It can become exponentially more serious if you’re working out in hot weather, leading to heat stroke.

Certified Personal Trainer Kardio with Karen discusses the importance of hydration

So how much water should you drink before a workout? The American Council on Exercise recommends drinking 17 to 20 ounces of water two hours prior to vigorous activity.

Once your workout is underway, you’ll want to drink another 10 ounces every 20 minutes to replace fluids lost through perspiration.

Your water intake post workout is important too. Your body needs roughly 20 ounces of water for every pound of body weight “lost” during exercise.

Note: Smart Water (the brand) is an easy, sugar-free way to replenish electrolytes lost through sweat. Tor read more about these essential minerals, click through to this comprehensive article by experts at Cedar Sinai. Learn why they are as important as good hydration.

What Are Electrolytes?

Like Water Off a Duck’s Back

One final water tip: don’t forget to hit those showers!


BIO: Based in Santa Barbara, CA, Karen Robiscoe is a certified Corrective Exercise Specialist and personal trainer through NASM. DBA Kardio with Karen, she is additionally certified as a Group X instructor and Spin teacher with Fitour, a licensed Livestrong Cancer Survivors instructor by YMCA, and a fully accredited Aquatics teacher with AEA.


Learn from Web MD why the weather you are exercising in is an important factor! Click: Drink Up For Sports and Fitness

Read tips about eating right! Click: The Right Time to Eat to Meet Your Workout Goals

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