How much water should I drink before and during exercise?

Drinking enough water is essential for your health and performance, especially during exercise. Water helps regulate your body temperature, transport nutrients and oxygen to your muscles, remove waste products, and prevent dehydration

The amount of water you should drink before and during exercise depends on several factors, such as the duration, intensity, and type of exercise, the environmental conditions, your sweat rate, and your body weight. However, a general guideline is to drink:

  • 17 to 20 ounces (or two to 2.5 cups) of water two to three hours before exercise
  • Eight ounces (or one cup) of water 20 to 30 minutes before exercise
  • Seven to 10 ounces (or about one cup) of water every 10 to 20 minutes during exercise

You can also weigh yourself before and after exercise to estimate how much water you lost through sweating. For every pound of body weight lost, drink 16 to 24 ounces (or two to three cups) of water

If you exercise for more than an hour, or in hot and humid conditions, you may also need to drink a sports drink that contains electrolytes, such as sodium and potassium, to help replenish the minerals lost through sweating and prevent cramps, fatigue, and dehydration

I hope this helps you stay hydrated and healthy during your workouts. Do you have any other questions or feedback for me? 💧

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