How Much Water Should An Athlete Drink To Stay In Shape?

Athletes demand a lot from their bodies and muscles, which are made up of 75 percent water. Water helps regulate body temperature, aids in digestion, cushions organs and helps transport nutrients and excrete waste. Dehydration reduces athletic performance and can hinder health. The old rule of drinking eight to 10 glasses of water, 8 oz. each, does not apply anymore. Each athlete is different and may demand more or less water depending on activity level and size.

Before Exercise

It is important to always stay hydrated. Drink 17 to 20 oz. of water two to three hours before exercise. To insure you are properly hydrated, monitor the color of your urine. It should be light colored, not clear or dark. Drink plenty of water throughout the day before you feel thirsty and before you exercise to maintain proper hydration for your size and activity level.

During Exercise

The goal of drinking water during exercise is to prevent dehydration. Drink enough to replace fluids lost through perspiration. The American Council on Exercise recommends consuming 7 to 10 oz. of water the first 10 to 20 minutes of exercise and then another 8 oz. after 30 minutes of exercise. You should drink sports drinks containing carbohydrates and electrolytes when exercise lasts more than one hour.

After exercise

The American Dietetic Association and the American Council on Exercise recommend athletes consume 16 to 24 oz. of fluid after exercise for every pound of body weight lost during exercise. Weigh yourself before and after you exercise to determine the amount of fluid lost and replace accordingly.

Sports Drinks

Athletes may need more than just water to replace fluid loss. During exercise, you lose the electrolytes sodium chloride, or salt, and potassium and small amounts of magnesium and calcium. The American Dietetic Association and the American College of Sports Medicine recommend athletes drink sports beverages containing carbohydrates and electrolytes before, during and after exercise to maintain blood glucose levels, provide fuel for working muscles and prevent dehydration.