Workout and Hydration Rx
| Date | Activity | Duration/Weight | Reps/Sets | Fluid Intake (1 oz. = 1 gulp) | Notes |
|---|---|---|---|---|---|
According to the latest research, here are the recommended drinking guidelines1 to stay properly hydrated before, during and after exercise:
Recommended Drinking Guidelines—Before, During, and After Exercise
Before: Drink 17–20 oz. two to three hours before activity, and drink an additional 7–10 oz. of fluid 10–20 minutes before working out.
During: Drink approximately 7–10 oz. every 15 minutes.
After: Drink at least 20 oz. per pound of weight loss within two hours.
Volume recommendation based on the NATA Position Statement: Fluid Replacement for Athletes
Determine the fluid you consume by “gulps” as one “gulp” usually equals about one ounce. A full bottle of Propel is 23.7 ounces
1. Volume recommendations based on the National Athletic Trainers’ Association (NATA) Position Statement: Fluid Replacement for Athletes. Casa, D. et al. 2000. J. Athl. Train. 34:212-224. 2. To measure your fluid loss, weigh yourself before and after exercise. If you’ve lost a pound or more right after exercise, that’s a fluid loss and it means you need to hydrate. Drink to replace sweat; don’t overdrink.
For more information, please visit www.propelfitnesswater.com.