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How much water should I drink before and during a workout?

Hey everyone,

I'm new to working out and I've recently started taking my fitness routine seriously. I've been reading a lot about the importance of staying hydrated during workouts, but I'm not sure how much water I should be drinking.

I usually drink water throughout the day, but I'm not sure if I should be drinking more before and during my workouts. I don't want to drink too much and feel bloated or too little and get dehydrated.

I primarily do weight training and some light cardio for about an hour, four times a week. Any advice on how much water I should be drinking before and during my workouts would be greatly appreciated.


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Hey there,

I would suggest drinking at least 16-20 ounces of water 2-3 hours before your workout and then about 8-10 ounces of water about 10-15 minutes before beginning exercise. During exercise, it's recommended to drink 7-10 ounces of water every 10-20 minutes, depending on the intensity of your workout and how much you sweat.

Personally, I've found that I need to drink more water than the recommended amount during my workouts because I sweat a lot. So, I keep a water bottle nearby and take sips between sets to keep myself hydrated.

However, it's important to listen to your body and adjust your water intake accordingly. If you feel bloated or too full during your workout, decrease the amount of water you're drinking. If you feel thirsty or dehydrated, increase your water intake.

Hope this helps!


Hi everyone,

From my personal experience, I’ve learned that drinking enough water before and during workouts is essential, especially when it's hot outside or when you're sweating a lot.

Before my workout, I usually drink around 12-16 ounces of water about an hour before. During the workout, I sip about 4-6 ounces every 15-20 minutes, depending on how much I'm sweating. I also try to drink extra water throughout the day to ensure that I'm properly hydrated.

One thing that has worked well for me is drinking water with electrolyte tablets during my workout. This has helped me stay hydrated and maintain my energy levels even on the most intense workout days.

In conclusion, the amount of water you need depends on factors such as your body type, temperature, and the intensity of your workout. So, the best way to know if you're drinking enough water is to listen to your body, and adjust accordingly.

Hope this helps!



In my personal experience, I have found that drinking water before, during, and after my workouts has greatly improved my overall performance and health. I drink at least 20 ounces of water an hour before my workout and sip on water during my workout to keep myself hydrated. After my workout, I drink another 20-25 ounces of water to replenish my body.

Drinking enough water has not only helped me stay hydrated, but it has also helped me reduce soreness and fatigue after workouts. Initially, I found it hard to drink enough water during workouts since I was not used to it. But keeping myself motivated and reaping the benefits of doing so made it easier over time.

Remember, our bodies are all unique and the amount of water we need may differ. So, it is important to listen to your body and adjust your water intake accordingly.

Hope this helps!


Hey guys,

I hear you all when it comes to the importance of staying hydrated during your workouts. In my experience, I found it helpful to start drinking water way before my workout. I typically drink up to 32 ounces of water an hour before my workout and then another 16 ounces about 10 minutes before my exercise routine.

During my workout session, I'll typically drink between 8 and 12 ounces of water every 20 minutes, adjusting as needed based on how much I'm sweating. If I start to feel thirsty, I take sips of water instead of gulping it down.

If you're someone like me who struggles to drink enough water, especially during a workout, I've found that setting an alarm on my watch or phone can help. This reminder helps me stay on track with water intake and prevents me from feeling dehydrated later in the day.

It's important to remember that water needs vary from person to person. As others have said, listening to your body is key. Stay hydrated throughout the day, drink water before and during your workout, and adjust your intake based on how you're feeling.

I hope this helps!


Greetings folks,

Throughout my journey of fitness, I have realized that my water intake dramatically affects my physical performance during workouts. I typically consume about 8 ounces of water every hour and 16 ounces of water 30 minutes before my workout.

During my workout, I switch between hydrating with water and sports drinks that provide carbs and electrolytes to preserve my energy levels. This helps me maintain my focus and endurance during my workout.

Additionally, I always bring my water bottle with me to the gym to make it convenient for me to drink water often. I also practice setting mini-goals like drinking a sip of water between each set, which makes it much easier for me to stay on track with my energy levels.

As others have mentioned above, it's essential to note that the rate of water consumption could fluctuate based on various factors like weather conditions, body type, and intensity of your workout. Hence, the recommended values mentioned by experts should be used primarily as a baseline versus a rigid set of rules.

I hope my experience sharing can assist everyone, take care!

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